Monthly Archives: September 2016

1-Oct-16

A. Warm Up: NFT 400m run 3 RFQ 10 Wall Squats 5 Strict Pull Ups 10 GHD Sit Ups   B. Weightlifting: Power Clean + Hang Squat Clean + Jerk 5×1 Build Up   C. WOD: “Harper” 23 minute AMRAP 9 C2B Pull Ups 15 Power Cleans 135/95# 21 Air Squats 400m Run With 45/25#…
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1-Oct-16-WK26

A. Weightlifting: Power Clean + Hang Squat Clean + Jerk 5x1 Build Up   B. WOD: “Harper” 9 C2B Pull Ups 15 Power Cleans 135/95# 21 Air Squats 400m Run With 45/25# Plate
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30-Sep-16

A. Warm Up: For Quality 25 Burpees -3 Rds NFT 10 Close Grip Swings 15 A.R.E. Squats 10 Hand Stand Shoulder Taps   B. Weightlifting: Snatch 7x1 Go Big   C. WOD: “JT” 21-15-9 HSPU Ring Dips Push Ups   D. Cool Down: Row 4 Min @ 90%
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30-Sep-16-WK26

A. Weightlifting: Snatch 7x1 Go Big   B. WOD: “JT” 21-15-9 HSPU Ring Dips Push Ups   C. WOD: 6 Rds Each For Time 400m Row 200m Run -Rest 4 Min *Push this harder than you did the 500/400/R2 on 19-sep-16
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28-Sep-16-WK26

A. Strength: Deadlift 3x5   B. WOD: For Time 100-80-60-40-20 DU’s 10-8-6-4-2 Deadlift 275/185#   C. WOD: 6 Rds Not For Time 8 Bench Press (med weight) 1 Legless Rope Climb* *If you do not have legless, put on a vest and do a normal climb
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28-Sep-16

A. Warm Up: For Quality 400m Row -3 Rds NFT 8 GHD Hip Ext 10 Lunges 18 DU’s   B. Strength: Deadlift 3x5   C. WOD: For Time 100-80-60-40-20 DU’s 10-8-6-4-2 Deadlift 275/185#   D. Cool Down: Stretching Calf Stretch Hamstring Stretch
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27-Sep-16

A. Warm Up: For Quality 400m Run -3 Rds NFT 1 Ladder Drill 8 Pressing OHS 12 GHD Sit Ups   B. Weightlifting: Snatch Balance 3@ 70% (of snatch) 3@ 75% 2x2@ 80%   C. WOD: “Nancy” 5 Rds For Time 400m Run 15 OHS 95/65#   D. Cool Down: Mobility T-Spine Work Splits Against…
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27-Sep-16-WK26

A. Weightlifting: Snatch Balance 3@ 70% (of snatch) 3@ 75% 2x2@ 80%   B. WOD: 5 Rds For Time 400m Run 8 Muscle Ups
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