Month: September 2014

9.30.14 Tuesday

Strength: Overhead Squat Cash Out AMRAP in 12 mins 200 m run 10 overhead squat 115/75 10 pull-ups

9.29.14 Monday

Strength squat cleans Cash Out 10-1 Power Cleans 135/95 Burpees over the bar

9.28.14 Sunday

9am-10:30 am Open Gym

9.27.14 Saturday

10am Team WOD 11:15am – noon Gymnastic class Noon – 1pm Open Gym

9.26.14 Friday

Strength: deadlifts Cash Out 7 rounds 7 C2B 7 Deadlift 225/155 7 HSPU 100 m sprint 20 min cap

9.25.14 Thursday

Strength bench press Cash Out 3 rounds 30 wall balls 20/14 10’/9′ 30 sit-ups with med ball 20/14 30 box Jumps 24/20

9.24.14 Wednesday

Strength: Jerks Cash Out AMRAP in 20 mins 10 jerks 155/105 15 t2b 20 double Unders 400 m run

9.23.14 Tuesday

Strength Front Squat Cash Out 0-2 min 10 pull-ups 2 front squat 185/125 2-4 min 10 pull-ups 4 front squat 185/125 4-6 min 10 pull-ups 6 front squat 185/25 6-8 min 10 pull-ups 8 front squat Etc ….until you can’t preform the task within…

9.22.14 Monday

Strength: Power Cleans Cash Out “Grace” 30 clean and jerks 135/95

9.21.14 Sunday

9am -10:30am Open Gym

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