Friday 9/12/14

A.

3 Rounds For Time

21 Toes To Bar

15 Deadlifts 155/105

9 Hang Power Cleans

B.

Double Under Flight Test

Unbroken Sets For Time

10-20-30-40-50-40-30-20-10
Only move to the next set if you complete the set you are on by going unbroken.

Wednesday 9/10/14

A.

5 Rounds For Time

20 Calorie Row

15 Power Snatch 75/50

B.

Set A 16 Minute Clock:

For Quality, Not Time

2 Muscle Ups*

4 Strict Handstand Push Ups

8 Pistols or Box Step Ups

Rest 1:30 

Move Steadily but Unhurried

*Sub Is Hips To Rings, Then Ring Dips

Tuesday 9/9/14

A.

Thruster

3-3-3-3-3

B.

3 Rounds

150ft* Sled Push Unbroken 45/25

1 Legless Rope Climb

2 Rope Climbs With Legs

25 Back Extensions With a 2 Count Pause At The Top.

Rest 4:00

*75ft out, 75ft back from the garage door.

Monday 9/8/14

WOD

"Barbara"

5 Rounds Rest 3:00 Between Rounds

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

Score The Times Of Each Round.

Focus On High Quality Movement. Don't Sacrifice Getting Better For Going Faster. Move Well And Speed Will Come To You.

Friday 9/5/14

A.

Speed Squats From A 12" Box

3-3-3-3-3

B.

3 Rounds For Time

21 Kettlebell Swings 2/1.5

21 Goblet Squats 2/1.5

C.

5 Sets 

Hang Power Snatch

Power Snatch

Hang Power Snatch

Move Fast And Precise, Avoid If Possible, Press Outs.

Wednesday 9/3/14

A.

Overhead Squat

3-3-3-3-3

B.

Choose 2-3 Skills and Go On The Minute For 14 Minutes

For Example:

Odd:1 Legless Rope Climb

Even:10 Unbroken Wall Ball 30/20 10' 

Tuesday 9/2/14

A.

1 Rep Max

Clean Jerk and Clean Without Dropping The Bar

B.

Diane

21-15-9

Deadlift 225/155

Handstand Push Ups

C.

5 X Through Not For Time

Close Grip Bench Press X 5

Bent Over Kettlebell Row X 10 

GHD Sit Ups X 15