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Tuesday, September 19th, 2017

Skill/Strength: Bench Press 3 x 3 Max

 

MetCon: 5 rounds for time

  • 10 Burpees
  • Sprint
  • 10 Kettlebell Squats 44/25
  • Sprint
  • 10 Pullups
  • Sprint

Monday, September 18, 2017

Skill/Strength: Snatch 3 x 1 Max

 

MetCon: Blackjack for time

20 Push-ups & 1 Sit-up

19 Push-ups & 2 Sit-ups

continue pattern until

1 Push-up & 20 Sit-ups

 

Saturday, September 16th, 2017

Skill/Strength:

WOD: 3 rounds for time – Teams of 2

  • Buy in – 50 Push ups total
  • 400 m. run
  • 40 Pull ups
  • 40 Wall Ball 20/14
  • 20 Deadlift 155/103
  • Cash out – 50 Push ups

Friday, September 15th, 2017

Skill/Strength: Front Squat 5×5 ascending to max

WOD: AMRAP in 15 minutes

  • 8 Toes-to- Bar
  • 8 Smash Ball Thrusters 30/20
  • 8 Smash Ball Slams 30/20

Thursday, September 14th, 2017

Skill/Strength: Jerk 5×2 Ascending to max

WOD: 5 rounds for time

  • 20 Air Squats
  • 20 Push Ups
  • 20 Walking Lunges
  • 175 m. Run

Wednesday, September 13, 2017

Skill/Strength: Sprints – 3 each 175 m. Sprints, record total

WOD: D.T.

5 rounds for time

  • 12 Deadlifts 155/103
  • 9 Hanging Power Clean 155/103
  • 6 Push Jerk 155/103

 

 

Tuesday, September 12, 2017

Skill/Strength: Tire Flips 5×5

WOD: 10 rounds for time

  • 21 DU’s (50 su’s)
  • 7 Ring Dips
  • 7 calorie Assault Bike
  • 7 Kettle Bell Front Squat 44/26