Month: September 2015

9.30.15 Wednesday 

strength: Power Clean WOD  EMOTM For 16 mins Odd min: 1 clean and jerk (75%-85% 1RM) Even min: 30 double Unders unbroken=Rx   

9.29.15 Tuesday 

strength: Front Squats WOD 10-1 Front Squats 135/95 T2B  Burpees    

9.28.15 Monday 

Strength: Push Jerks  WOD  AMRAP in 15 mins  400 m run 5 clean and jerk 135/95 10 pull-ups  15 Kettle bell swings 53/35   

9.27.15 Sunday 

9am-10am Open Gym   

9.26.15 Saturday 

10am Team WOD Class 11:30am Mobility Class  Noon-1pm Open Gym    

9.25.15 Friday 

strength: Deadlifts  WOD  4 rounds  7 deadlifts 275/185 3 bar muscle-ups 21 double Unders    

9.24.15 Thursday 

Strength: Power Snatch WOD  10 rounds  3 Power Snatches 115/75 15 Wall Balls 20/14 10’/9   

9.23.15 

Strength: Clean and Jerk WOD  AMRAP in 20 mins 400 m run  7 Clean and Jerk 135/95  7 Burpees Pull-ups  21 Sit-ups    

9.22.15 Tuesday 

strength: Push Press  WOD AMRAP in 9 min 3 Push Press 115/75 3 T2B  3 Box Jumps 24/20  6 Push Press 115/75  6 T2B  6 Box Jumps 24/20 9 reps, 12 reps, 15, 18…etc   

9.21.15 Monday 

Strength: Squat Cleans  WOD  For Time:  400 m run then… 5 rounds of  10 thrusters 95/65 10 C2B End with a 400 m run       

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