Monthly Archives: September 2015

10/1/15

Skill session:

1) Kipping

2) double unders

 

Partner WOD (AMRAP 30)

200m row (Alt. rounds)

 

9/30/15

Strength (Alt. EMOM 12)

3 deadlifts (odd)

1 set ME UB pushups (even)

 

WOD (for time)(1 bar)

“540”

50 overhead lunges (25/45)

40 pullups

30 thrusters (65/95)

20 burpees

10 full cleans (95/135)

9/29/15

Strength/skill session

Snatch complex

1 ground + 1 hang + 1 high hang

 

WOD (for time)

100 Double unders

then….

12-9-6-3

Power snatch

Pull-up

then….

100 Double unders

9/28/15

Strength (Alt. EMOM 20)

2 back squat (odd)

3 wall walks (even)

 

WOD (test)

3 – ME UB sets of wall balls (14/20)

 

9/25/15

Strength

Front squat

 

WOD (for time) Rx

5 rounds

10 pullups

20 Air squats

10 Push ups

30 double unders

 

WOD (for time) Rx+

5 rounds

10 C2B

20 goblet squats (35/53)

10 HSPU

30 double unders

 

9/24/15

 

Skill session:

Full cleans

 

WOD (for time)

100 thrusters (65/95)

 

Cash-out (NOT for time)

50 toes 2 bar

 

9/23/15

 

Strength

Deadlift

 

WOD (AMRAP 14)

 

9/22/15

 

Skill session

Full snatch

 

WOD (EMOM 30)

1 power snatch + 1 Overhead squat

 

9/21/15

 

Strength

Back squats

 

WOD

100 Double unders

75 wall balls (14/20)

50 kettle bell swings (35/53)

25 toes 2 bar

20 goblet squats (35/53)

15 Chest 2 bar

10 burpees

5 wall walks

 

9/19/15

 

Saturday Partner WOD!

AMRAP 45

“you go, I go”

5 deadlifts

5 full cleans

5 front squats

5 shoulder 2 overhead

5 back squats