Monthly Archives: September 2017

30-Sep-17

A. Warm Up: For Quality 400m Run -3 Rds NFT 4 Strict T2B 8 Pressing OHS 12 Alt DB Snatch B. Strength: OHS 4x3 @ 13X1 Tempo Building As You Go C. WOD: With A Partner For Time 400m Partner Carry (total) 150 OHS 95/65# (total) 400 DU’s (total) 150 SDLHP 95/65# (total) 400m Partner…
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30-Sep-17-WK24

A. Strength: OHS 4x3 @ 13X1 Tempo Building As You Go B. WOD: With A Partner For Time 400m Partner Carry (total) 150 OHS 95/65# (total) 400 DU’s (total) 150 SDLHP 95/65# (total) 400m Partner Carry (total)
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29-Sep-17

A. Warm Up: For Quality 400m Row -3 Rds NFT 12 Air Squats 10 GHD Hip Ext 3 Strict HSPU B. Weightlifting: Power Clean 4x2 @ 70-75% Across C. WOD: With A Partner 50 Wall Balls (each) 30 Cleans 135/95# (total) 50 Wall Balls (each) 20 Cleans 185/125# (total) 50 Wall Balls (each) 10 Cleans…
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29-Sep-17-WK24

A. Strength: Bench Press EMOM 8 Minutes Go Heavy 0:00-4:00 3 Reps 4:00-8:00 2 Reps B. Weightlifting: 3 Position Power Clean Launch- Below The Knee- 1” Above The Ground- 5x1 @ 75% Across C. WOD: With A Partner 50 Wall Balls (each) 30 Cleans 135/95# (total) 50 Wall Balls (each) 20 Cleans 185/125# (total) 50…
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27-Sep-17-WK24

A. Skill: Rowing 3 Rds Of; 2 Min On 4 Minutes Off -Then 2 Minutes Max Meters At The Very End B. WOD: With A Partner 100 Calorie Row (switch as needed) 100 T2B (Total) If No Partner; 30 T2B 30 Calorie Row 30 T2B 30 Calorie Row C. Gymnastics: For Time 10-8-6-4-2 Muscle Ups…
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27-Sep-17

A. Warm Up: 3 Rds For Quality 14 Reverse Lunges 10 Ab Mat Sit Ups 2 Turkish Get Ups (1 left/1 right arm) B. Skill: Rowing 3 Rds Of; 2 Min On 4 Minutes Off -Then 2 Minutes Max Meters At The Very End C. WOD: With A Partner 100 Calorie Row (switch as needed)…
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26-Sep-17-WK24

A. Strength: Front Squats 2x6 @ Heavy For Both Sets B. Weightlifting: Push Jerk 2 Efforts For Max Reps @ Same Weight From 3RM Push Press On Wed The 13th Only Pausing At The Top. C. WOD: With A Partner 9-15-21 Synchronized Thrusters 95/65# Synchronized Bar Facing Burpees If No Partner; 9-15-21 Thrusters 95/65# Bar…
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