Functional Friday 9-16-16

Strength

Bench

3-3-3-3-3…

WOD

For time…Complete in order 23:00min Time cap

50 KBS (62/35)

40 Push-ups (strict)

30 Front Squats (95/65)

20 Hang Power Snatches (95/65)

10 Ring Dips

400m Run

TeamWork Thursday 9-15-16

Gymnastic Skill

Ball-up + 

Kipping T2B Drills

Partner WOD

20 min AMRAP

Alternate rounds of…

Sprint 100m w/ 10 SB (20/10)

10 T2B (20 Knees to waist)

8 Burpees

Cashout– group stretch

Weightlifting Wednesday 9-14-16

Strength

Snatch

2-2-2-2-2

WOD

11:00min 

6 Push Jerk (155/95)

12 WB (20/14)

20 DU’s

Cashout– ME Back Squat reps 185/115

WL 

Clean Complex

Hang Squat Clean + Floating Power 

5(1+1)

Push Jerk + Split Jerk

5(2+1)

Tenacious Tuesday 9-13-16

Strength

DL

3-3-3-3-3

20min

WOD

10-9-8-7-6-5-4-3-2-1

SDHP (115/75)

Pull-ups 

Cashout-30 Hammer Curls

Memorial Monday 9-12-16

“Never Forgotten”

9/11 Memorial WOD

2001m row/ or run

11 Box Jumps (30/24)

11 Thrusters (125/75)

11 C2B

11 Squat Cleans (175/95)

11 HSPU

11 KBS (70/45)

11 T2B

11 DL (175/95)

11 Push Jerks (125/75)

2001m row or run

Flex Friday 9-9-16

Strength

Back Squat

5-5-5-5-5

WOD

4 rounds of…

200m run

3 Squat cleans (165/105)

3 Push Jerks (165/105)

8 Burpee box jump overs (24/20)

Rest 1 min

Kettle bell Thursday 9-8-16

Skill

KB Turkish Get-ups

Establish 1RM

WOD A

30-20-10

Single arm alternating KBS (54/25)

Single arm alternating goblet squats (alternate every 5)

KB single arm row (alternating every 5)

WOD B

Row 50 Cals for time

Yes, you will do both WODS…

Wacky Wednesday 9-7-16

Strength

Bench

5-5-5-5-5

WOD

20min time cap

18-15-12-9-6-3

WB (20/14)

Pull-ups 

Hang Power Cleans (115/75)

100m run

WL

Thruster (off Rack)

5-4-3-2-1

Clean pulls

2-2-2-1-1

Cashout-25 dips 

Tantalizing Tuesday 9-6-16

Strength
20min time cap

Snatch 

Warm up

3 @ 55%

3 @ 65%

3 @ 70%

3 @ 75%

3 @ 75%

Beginner

Work on OHS + Snatch grip DL

WOD

7min AMRAP

5 OHS (95/65)

15 DU’s

Rest 2 min

1:30min AMRAP

ME sit-ups

Cashout-1 sled push 

Partner Friday 9-2-16

partners

Yes, I know that “Partner” doesn’t start with an “F”, but look: this is what you get when the boss is out of town. Let’s just focus on other f-words that may be necessary for this wod: fun, forgiving, fantastic, fitness. I should stop here and get to the point, there is a limited number of f-words I know.

Skill:
Deadlifts! 5-5-5-5-5

WOD:

5 Rounds for time, partner-style:
12 toe-to-bar (scaled: knees to elbows)
12 box jumps (each)
100m keg run (split however you want)
During the t2b and box jumps, while 1 partner works, the other is in a plank.