WOD 9/22/2014

September 22, 2014

Strength:

Back Squat: 5 × 5

Metcon:

3 rounds:

30 – Wall Balls
20 – Push Press
15 – Pull Ups

Comments: 0

WOD 9/19/2014

September 19, 2014

Remember today’s 3 pm class has been cancelled. The 5, and 6 pm classes are still open. Thank you!

Strength:

Strict Press: 5 × 3
Push Press: 5 × 3

Metcon:

18 min. AMRAP:

8 – Toes 2 Bar
10 – Push Ups
12 – Med. Ball Cleans

Comments: 0

WOD 9/17/2014

September 17, 2014

Skill:

Choose one:

- HSPU
- HS Practice
- Muscle Ups
- Double Unders

Metcon:

“Jack”

20 min. AMRAP:

10 – Push Press (115#/75#)
10 – KB Swings
10 – Box Jumps

Comments: 0

WOD 9/16/2014

September 16, 2014

Strength:

Deadlift: 6 × 4

Metcon:

15 min. AMRAP:

50 – Wall Balls
40 – Toes 2 Bar
30 – Power Cleans
20 – HSPU (sub. 7 Wall Walks)

Comments: 0

WOD 9/15/2014

September 15, 2014

Strength:

Back Squat: Find your 3 RM

Metcon:

4 rounds:

200 m Run
15 – Thrusters
200 m Run
15 – Pull Ups

Comments: 0

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