Monthly Archives: September 2015

Wednesday 09.30.15

IT’S HUMP DAAAY !!!!

Strength:

10 x 1 PCLN + Push Jerk

a. Complete Rep Every 90 sec

b. increase weight after each rep

c. if you fail either of the two movements, do not increase # until both lifts are successful

METCON: 3 RFT

20 S20H (95/65)

30 WB (20/14)

40 DU

Tuesday 09.29.15

Strength:

OH Squat

4 x 12 Increasing  5 – 10  each Rd

METCON:

2 Rounds

20 Snatch (75/55)

400 m run

Rest till minute 12 then begin

2 Rounds

20 pull ups

40 cal row

HAPPY Friday WOD

WARM – UP:

200 mimages (6)

30 Squats

200 m

1:00 Plank

200 m

60 SU

WOD:

0:00 – 11:59 3RFT

10 DL (135/95)

10 S20 (135/95)

30 DU


12:00 – 23:59 3RFT

10 Hang Clean (134/95)

10 Box Jump (24/20)

30 DU

24:00 – ??? 3RFT

10 HSPU

10 Front Squats (135/95)

30 DU

Thursday WOD

Strength:

Front Squat 5 x 1

METCON:

100 DU Buy in

4 rounds

5 SDLHP (155/105)

10 Power clean (155/105)

15 WB (20/14)

800m run buy out

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