WOD 9/29/2014

September 29, 2014

Strength:

Front Squat: 5 × 4 (All working sets)

Metcon:

3 rounds:

400 m Run
18 – SDHP
12 – Burpees OTB

Then..

3 rounds:

200 m Run
25 – Wall Balls

Comments: 0

WOD 9/26/2014

WOD 9/26/2014

September 26, 2014

Strength:

Deadlift: 6 × 4

Metcon:

3 rounds:

400 m Run

5 – Pull Ups
10 – Push Ups
15 – Air Squats
(x3)

*1 round = 400 m Run and then completing the 5, 10, 15 triplet 3 times.

Comments: 0

WOD 9/25/2014

September 25, 2014

Hard Work and Dedication is all it takes!

Skill/Strength:

Practice Hand Stands (10 min.)

Push Press – 5 × 4

Metcon:

3 rounds:

2 min. ME Wall Balls
2 min. ME Push Press
2 min. ME Box Jumps
2 min. ME Burpees

Comments: 0

WOD 9/23/2014

September 23, 2014

Strength:

Power Cleans: 7 × 2

Metcon:

For Time:

400 m Run

30 – Burpees
30 – Clean/Jerks
30 – Burpees

400 m Run

Comments: 0

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

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