WOD 10.01.2016 Saturday

Strength

Front Squat

  • 75% x 5
  • 75% x 5
  • 80% x 3
  • 85% x 2
  • 90% x 1
  • 90% x 1

Press

  • 70% x 5
  • 70% x 5
  • 70% x 5
Partner WOD

* Athlete 1 starts on the Bike (use rowers if it’s busy, 20/15 cals)
* Athlete 2 starts on the Power Cleans

For time:

  • 40 Power Clean, 185/120#
  • 80 Handstand Push-ups (strict press, 75/55#)
  • 120 Wallball, 20/14# to 9′

* Switch every 15/10 cals on bike

Individual WOD
15 min AMRAP

  • 15 Power Cleans, 185/120#
  • 20 Handstand Push-ups (strict press, 75/55#)
  • 25 Wallball, 20/14# to 9′

WOD 09.30.2016 Friday

Strength

Snatch Pull + Power Snatch + OHS

  • Heavy Single
  • 95% x (1+1+1)
  • 90% x (1+1+1)
Metcon

8 min AMRAP

  • 10 Cal Row
  • 5 Burpee Box Jump Overs, 24″/20″

WOD 09.29.2016 Thursday

Running Intervals

2 rounds

  • 2800m alternating b/t 200m fast and 500m easy

* No rest b/t reps and 3 min rest between rounds

Accessory

Pull-up/Dip Complex – Bravo
6 rounds with varying grips

  • 5 Weighted Strict Pull-ups
  • 5 Weighted Strict Dips

WOD 09.28.2016 Wednesday

Strength
  • Deadlift – 6 x 3, work up

* Rest 2:00 b/t sets

Metcon

For time:

  • 30/20 Cal Bike
  • 30 DB Snatch, 70/50#
  • 30 Pistols (sub jumping split lunges/jumping squats)
  • 30 Burpees to 6″ target
  • 30 Wallball, 20/14# to 9′ target
Gymnastics Conditioning

3 rounds

  • 5 Ice Cream makers
  • 10 Strict Dips
  • 10 Glute Ham Raises