WOD 16.09.16
Alternating E.M.O.M 10
1 Minute: 2 Hang Power Snatch, Ascending
1 Minute: 5 to 10 Toe to Bar
Run 800m
Rest 2 min
Run 800m
Rest 2 min
Run 400m
Rest 1 min
Run 400m
Rest 1 min
Run 200m
Rest 1 min
Run 200m
WOD 15.09.16
EMOM 10
2 Squat Clean, Ascending
“Chelsea”
Every minute for 30 minutes
5 Pull-ups
10 Push-ups
15 Squats
WOD 14.09.16
Snatch
2-2-2-2-2
5 Rounds
6 Pull Ups
6 Clean and Jerk 60/40
6 Power Snatch 60/40
Cash out
50 Push Ups, For Time
WOD 13.09.16
Back Squat
3 RM
AMRAP 7:
5 Handstand Push Up
10 Back Rack Reverse Lunge 40/30
30 Double Unders
WOD 12.10.16
AMRAP 9
9 Kettlebell Swings
9 Burpees
9 Kettlebell Swings
9 Box Jumps
WOD 10.09.16
For time
4-person team, one person working at a time.
250 Pull-ups
250 KB swing
250 Double-unders
250 Overhead squat 40/30
WOD 09.09.16
Double KB Front Rack Step Up
3×8+8
Tabata
20s on
10s off
Thruster with 45/35 Hold Bottom during 10s Rest
Rest 3 Min
Tabata
20s on
10s off
Rowing For Cals
Rest 3 Min
Tabata
20s on
10s Off
Toe to Bar [V-Up Scale]
08.09.16
“McGhee”
AMRAP 30 minutes of:
5 Deadlifts 125/85
13 Push-ups
9 Box Jumps
WOD 07.09.16
Back Squat
5-5-5-5-5-5
*starting at 80% of 5RM, rest 2 mins between sets.
5 rounds NOT for time of:
Max Push Press, Bodyweight
Max TTB
No rest between movements, 3 minute rest between rounds
WOD 06.09.16
Power Clean 3RM
6 Rounds
3 Bar Muscle Up
6 Hang Squat Clean 60/40
12 Wall Ball
