Saturday, Sept. 30th, 2017

 

A) Warm Up

400m Run
10 Good Mornings
:30 Samson
20 Pass Throughs

B) Strength/Skill

Warm Up and Pick Teams

C) WOD

WOD: Partner WOD, for time, rep counts are per team, not per partner. One person working while the other is “resting”.

75 Pullups ‘Rest’ = Bottom of Squat Hold
75 Front Rack Lunges 75/55 ‘Rest’ = Hollow Hold
75 Hang Power Snatches 75/55 ‘Rest’ = Hang from Pullup Bar
75 Back Squats (95, 65) ‘Rest’ = Plank Hold
6x 200 M Sprints (A runs, B rests, slap hands and switch: each partner runs 3x)

Thursday, Sept. 28th, 2017

 

A) Warm Up

250m Row
:30 Samson
15 Pass Throughs

B) Strength/Skill

3 x 3
Push Press @ 50%

Then
6 x 2
Front Squats @ 80%

C) WOD

As Many Rounds as Possible in 7 Minutes
3-6-9-12-15-18….

Cal Row
Toes to Bar

Rest 7:00

As Many Rounds as Possible in 7 Minutes
3-6-9-12-15-18….

Cal Row
Ring Dips

Wednesday, Sept. 27th, 2017

 

A) Warm Up

200m Run
10 Air Squats
20 Pass Throughs
:30 Samson

B) Strength/Skill

12 Turkish Get Ups 45/35

Go nice and slow and focus on form
Do not rush between reps, take your time

C) WOD

“Diane”
For Time:

21-15-9

Deadlifts 225/155
Handstand Push Ups

Tuesday, Sept. 26th, 2017

 

A) Warm Up

250m Row
10 Scorpions
15 Good Mornings
10 Iron Cross

B) Strength/Skill

5 x 2
Push Jerk @ 60%

C) WOD

For Time:

600m Run w/ Medball 20/14
30 Power Snatches 75/55
600m Run (No Medball)
20 Power Snatches 95/65
600m Run (No Medball)
10 Power Snatches 115/75
600m Run w/ Medball 20/14

*21 Min Time Cap, Scale Accordingly.

Monday, Sept. 25th, 2017

 

A) Warm Up

200m Run
:30 Samson
20 Pass Throughs
10 Scorpions

B) Strength/Skill

6 x 2
Abv Knee Pwr Snatch + Ovh Squat @ 60%

Then

3 x 2
Snatch Pulls @ 70%

C) WOD

For Time:

15-12-9
Front Squat 115/75
Pullups

Rest 5:00

12-9-6
Push Press 115/75
Pullups

Rest 5:00

9-6-3
Thruster 115/75
Pullups

*Score total time including rest

Saturday, Sept. 23rd, 2017

 

 

A) Warm Up

400m Run
10 Good Mornings
:30 Samson
20 Pass Throughs

B) Strength/Skill

Warm Up and Pick Teams

C) WOD

Deck of Cards

Teams of 4

Diamonds= Ovh Squats
Hearts= Box Jump Overs
Spades= Toes to Bar
Clubs= Dumbbell Snatches 50/35

Joker #1= 600m Run Together
Joker #2= 400m Prowler Push 90/45

Friday, Sept. 22nd, 2017

 

A) Warm Up

200m Run
10 Good Mornings
10 Scorpions

B) Strength/Skill

Work to a 2 Rep Max
Pwr Clean and Jerk (Jerk after 2nd clean)

C) WOD

5 Min Amrap:

10 Burpees
5 Power Clean 155/110
1 Rope Climb

Rest 5:00

5 Min Amrap:

10 Burpees
5 Power Clean 155/110
1 Rope Climb

*Score Total Rounds + Reps
*Pick Up the 2nd Amrap where you left off in the 1st

Thursday, Sept. 21st, 2017

 

A) Warm Up

250m Row
:30 Samson
15 Pass Throughs

 

B) Strength/Skill

5 x 2
Push Press @55%

Then

3 x 2
Pause Front Squats @ 60%

C) WOD

For Time:

25 Cal Row
25 Pull-Ups
25 Box Jumps 24/20
50 Thrusters 45/35
25 Box Jumps 24/20
25 Pull-Ups
25 Cal Row