9-19-17

TUESDAY A) front squat, front squat, push jerk (or spit jerk) – let’s see your best effort 1RM of this complex (15min) B) 3min AMRAP of squat cleans 185/125 Rest …

9-17-17

MONDAY A) For Time 30 wallballs 30 double unders 30 sit-ups 20 KBS 53/35 20 SDHP 53/35 20 Russian twist 53/35 10 pull-ups 10 box jumps 10 HSPU B) “Isabel” …

9-15-17

FRIYAY A) Teams of 2 For Time: 75 OHS 75/45 75 thrusters 75/45 50 hang snatch 75/45 50 hang cleans 75/45 25 back rack push press 75/45 25 front rack …

9-14-17

THURSDAY 20min cap – as much as you can get through A) 200m run Rest 1:00 400m run Rest 1:00 200m run Into the following 40 HR push-ups 40 single …

9-13-17

WEDNESDAY A) 3-rep power clean ladder For Time Or 30 power cleans for Time at fixed weight B) “Diane” 21-15-9 reps of Deadlifts 225/155 HSPU *RX ladder weights 95/65; 125/85; …

9-12-17

TUESDAY A) single leg, single leg, double leg = 1 Bottom to top squats – 10 reps F/T using slamball under your bum B) Back Squat 7RM

9-11-17

MONDAY 9/11 We will be doing the 9/11 Memorial Tribute Wod. Hope to see everyone in class. For Time: 2001 meter run 11 box jump 30/24 11 thrusters 125/85 11 …

9-8-17

FRIDAY A) “Annie” 50-40-30-20-10 reps of double under situps B) Max effort box jump or 1k row

9-7-17

THURSDAY A) 3RM Front rack Jerk, from floor or rig B) 3min max reps shoulder to overhead 75/45 C) 3min AMRAP bottom to top, single leg squats: RX is 45# …

9-6-17

WEDNESDAY A) For Time: 200m run 20 T2B 400m run 40 HR push-ups 800m run 80 KBS 53/35 400m run 40 total reps single arm SDHP 53/35 200m run 20 …