9.22.17

Max Double Unders (log max number)

Team WOD

150 Wall Balls 

150 Cal Air Bike

9.21.17

Strength

2rep max hang snatch

METCON

Open WOD 17.5

9.20.17

Strength

Lunges

METCON

10 rounds 

250m Row (sub 60/50 sec)

9.19.17

Mobility (Athletes Choice)

 

Metcon

6 Full Snatches 135/95
200m Run
6 C2B
200m Run

14 min AMRAP

9.18.17

Skill

Work on HSPU

Metcon

30 Pwr Cleans for time

rest as needed

30 Pwr Cleans

30 Cal AB

9.15.17

Pick a skill and take 15 min to get better!

Metcon

21-18-15-12-9-6-3

Full Snatch 95/65

T2B

9.14.17

Strength

OHS 

3/3/3 

 

Metcon

200m Run

20 Pwr Cleans 155/105

100 Double unders 

200m Run

15 Pwr Cleans 

100 DU

200m Run

10 Pwr Cleans 

100 DU

9.13.17

Strength 

Bench Press

15 min to establish 5 rep max

Metcon

rnd 1
400m run
10 deadlifts 225
T2B
rnd2
200m run
8 pwr cleans 185/125
max over the bar burpees
rnd3
200m run
6 snatches 135/95
max pull ups

3min of work and 3min of rest

 

9.12.17

Strength 

Front Squat

3/3/3/3 with 3 second pause in the bottom

 

50 sit ups

10 STO 135/95

40 sit ups

8 STO 

30 sit ups

6 STO

20 sit ups

4 STO

10 sit ups

2 STO

 

9.11.17

Metcon
11 box jump 30″/24″
11 Thruster 125#/85#
11 C2B pullups
11 power cleans 170#/115#
11 HSPU
11 KB swing 70/53
11 T2B
11 Deadlift 170#/115#
2001 meter row