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
WOD 05.09.16
Snatch Balance
5×3 Ascending
3 Rounds
21 Burpee
15 Ring Dip
9 Overhead Squat 70/50
Cash out
75 Elevated Push ups
WOD 02.09.16
Back Squat
5 @ 65%, 5 @ 65%, 5 @ 70%, 5 @ 70%, 5 @ 70%
5 rounds for time:
30 Double unders
20 Wall-balls
10 Shoulder to overhead 50/30
WOD 01.09.16
Push Jerk
2-2-2-2-2-2
For Time
400m run
10 Pullups (any style)
20 Pushups
30 Sit-ups (any style)
40 Squats
400m Run
21-15-9
T2B
HSPU
WOD 31.08.16
Deadlift
3-3-3-3-3 @ 5RM
20-15-10-15-20
Box step ups goblet position 24/16
Hang power clean 30/20
Cash out
50 T2B or 50 Hanging Leg Raise
