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9/30/2016

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9/29/2016

Strength:

5 X 12 PJ

 

WOD:

“Helen” from 7.2.16

For time (12 min cap)

3 rounds

400m run

21 KBS 53/35

12 pull ups

 

Rest 5 min from your “Helen” finish

 

50 ball slams for time (30/20)

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9/28/2016

Strength:

5 X 2 FSQ

 

WOD:

“Karen” from (8/18/15)

150 Wall balls (20/14)

 

Rest 5 min

 

10 rounds for time

10 Russian KBS (71/53)

100 m sprint

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9/27/2016

Strength:

5 X 8 RDL

 

WOD:

Isabel (SqSN) (10 min cap)

 

Rest 5 min

 

4 rounds for time (5 min after the end of Isabel)

Row 250 m

10 burpee-over-rower

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9/26/2016

Strength:

5 X 5 Push Press

 

WOD:

“Grace” from 7/13/16 (10 min cap)

30 PCL and J (135/95)

 

Rest 5 min
400 m farmers carry (71/53) from 3/23/15

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9/25/2016

Strength:

2 BSQ OTM X 10

Should be 90-92% of 2RM

 

WOD:

“Jackie” (From 10.15.15) (10 min cap)

1000 m row

50 Thrusters

30 pull ups

rest 5 min

HS walk or Wall Walk + shoulder touches OTM X 5

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9/23/2016

WOD:

“Annie” (From 11/5/15)

DUs

Sit ups

 

Rest 10 min

 

T2B: 10

HSPU: 10

Alternating OTM 10 Minutes   
Mobilize your shoulders

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9/22/2016

WOD:

4 Rounds for time (18 min cap)

10 PSN

15 CTB Pull ups

20 Pistols (R/L = 2)

 

Rest 7 min

 

10 min AMRAP

Partner Workout

P1 completes all the movements then P2 Completes them

10 Wallball (20/14) (Rx+ 30/20)

10 KBSN (can be hand to hand) (35/25) (Rx+ 53/35)

10 lunge in place with KB in goblet position

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9/21/2016

WOD:

4 Rounds for Time (20 min cap)

60 Double unders (120 singles)

40 Thrusters (45/35)

20 V-ups

 

Rest 10 min
800 m run for time

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9/20/2016

“Gwen”

Clean & Jerk 15-12- and 9 reps (15 min cap)

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

 

Rest as needed

 

For Time

Row 250 m

10 American Swings (71/53)

10 burpees

10 American Swings (71/53)

10 burpees

10 American Swings (71/53)

Row 250 m

rest 12 min

repeat

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