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WOD 9/30/14

September 29, 2014 by  

  • Front Squat 3,3,3,2,2,1,1+
  • WOD:
  • 15,12,9,6,3
  • OHS
  • TTB

WOD 9/29/14

September 28, 2014 by  

  • Snatch 2,2,2,2,2,2,2
  • WOD:
  • 30x Burpee Box Jump
  • 800m
  • 30x Burpee Box Jump

WOD 9/27/14

September 26, 2014 by  

REST DAY- NO CLASSES

WOD 9/25/14

September 24, 2014 by  

  • Front Squats 3,3,3,3,3,3,3
  • WOD:  4 ROUNDS-
  • 25x KBS
  • 50x DU

WOD 9/24/14

September 23, 2014 by  

  • 4x [5 Pull ups, 10 Plate Sit ups]
  • 1 Mile Run
  • 4x [5 Pull ups, 10 Plate Sit ups]

WOD 9/23/14

September 22, 2014 by  

  • Press 3,3,3,3,3,3,3
  • WOD:  AMRAP 10 mins
  • 5x Jerk
  • 7x TTB
  • 9x Box Jump

WOD 9/22/14

September 21, 2014 by  

  • Clean 2,2,2,2,2,2,2
  • WOD:
  • 800m Run or Row
  • 75 Wallballs
  • 800m Run or Row

WOD 9/21/14

September 20, 2014 by  

  • In Teams of 2, 1 working at a time:
  • AMRAP 20 minutes-
  • 800m Run
  • 30x Hang Power Snatch
  • 20x OHS
  • 10x MU

WOD 9/20/14

September 19, 2014 by  

  • 100 Double Unders
  • 21-15-9 SDHP
  • 42-30-18 Situps
  • 100 Double Unders

WOD 9/18/14

September 17, 2014 by  

  • Back Squat 2,2,2,2,1,1,+
  • WOD:  AMRAP 10 minutes
  • 3x HSPU
  • 6x Thrusters
  • 9x TTB

WOD 9/17/14

September 16, 2014 by  

  • OTM 20 MInutes:
  • Evens- 3x Power Clean
  • Odds- Driveway Sprint

WOD 9/16/14

September 15, 2014 by  

  • Deadlift 2,2,2,2,1,1,1
  • WOD:  7 ROUNDS-
  • 5x Burpee
  • 7x Pull up
  • 9x KBS

WOD 9/15/14

September 14, 2014 by  

  • Push Press 2,2,2,2,1,1,1
  • WOD:  AMRAP 15 minutes:
  • 5x Dips
  • 10x Box jumps

WOD 9/14/14

September 13, 2014 by  

  • Part 1:
  • AMRAP 8 minutes:
  • 3x Hang Power Clean
  • 4x Hang Squat Clean
  • 5x Front Squat
  • Part 2:
  • AMRAP 4 minutes:
  • 5 Wallballs
  • 5 Push ups

WOD 9/13/14

September 12, 2014 by  

  • AMRAP 10 Minutes:
  • 3x Power Snatch
  • 4x Hang Power Snatch
  • 5x OHS
  • Driveway Sprint

WOD 9/11/14

September 10, 2014 by  

  • Back Squat 3,3,3,3,3
  • WOD:
  • 30 Calorie Row
  • 30x Bar Facing Burpees
  • 30x Hang Power Clean

WOD 9/10/14

September 9, 2014 by  

  • 800m Run
  • 30x Box Jump
  • 2x Muscle Up
  • 400m Run
  • 20x Box Jump
  • 4x Muscle Up
  • 400m Run
  • 10x Box Jump
  • 6x Muscle Up
  • 800m Run

WOD 9/9/14

September 8, 2014 by  

  • Push Press 3,3,3,3,3
  • WOD:  3 ROUNDS-
  • 400m Run
  • 10x TTB
  • 10x Clean and Jerk

WOD 9/8/14

September 7, 2014 by  

  • Deadlift 3,3,3,3,3
  • WOD:
  • 21 KBS/7 HSPU
  • 18 KBS/ 6 HSPU
  • 15 KBS/5 HSPU
  • 12 KBS/4 HSPU
  • 9 KBS/3 HSPU
  • 6 KBS/2 HSPU
  • 3 KBS/1 HSPU

WOD 9/7/14

September 7, 2014 by  

  • “Nicole”
  • AMRAP 20 mnutes:
  • 400m Run
  • Max Rep Pull ups

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