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
