Thursday September 29th, 2016

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WOD

September 29th
Strength
Competitive
A1) Push Press 8-8-8-8 @ 60%
A2) Pull-ups 3xME
Fitness
A1) Push Press 6-6-6-6 @ 65%
A2) Pull-ups 3xME
Foundations
A1) Push Press 5-5-5-5-5
A2) Ring Row 3xME

Met Con

Competitive
3 Rope Climbs
5 Muscle-Ups
30 Air Squats
2 Rope Climbs
5 Muscle-Ups
30 Air Squats
1 Rope Climb
5 Muscle-Ups
30 Air Squats

Fitness
3 Rope Climbs
15 C2B Pull-ups
15 Ring Dips
30 Air Squats
2 Rope Climbs
10 C2B Pull-ups
10 Ring Dips
20 Air Squats
1 Rope Climb
5 C2B Pull-ups
5 Ring Dips
10 Air Squats

Foundations
15 Knee Raises
15 Jumping Pull-ups
15 Push-ups
30 Air Squats
10 Knee Raises
10 Jumping Pull-ups
10 Push-ups
20 Air Squats
5 Knee Raises
10 Jumping Pull-ups
10 Push-ups
10 Air Squats


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Tuesday September 27th, 2016

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WOD
September 27th
Strength

Competitive
A1) Back Squat 20X1 8-8-8-8 @ 60%
A2) Lunges 4×10 (per leg)

Fitness
A1) Back Squat 20X1 6-6-6-6 @ 65%
A2) Lunges 4×10 (per leg)

Foundations
A1) Back Squat 5-5-5-5-5
A2) Lunges 5×10 (per leg)

Met Con
Three rounds for time of:
10 Burpee Box Jumps #24/20
15 Wall Balls #30/20
20 Double Unders/ 60 Single Skips
10 Toes-to-Bar


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Monday, September 26th 2016

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WOD
September 26th
Strength
Competitive
A1) Bench 20X1 8-8-8-8 @ 60%
A2) DB Row 3xME
Fitness
A1) Bench 20X1 6-6-6-6 @ 65%
A2) DB Row 3xME
Foundations
A1) Bench 5-5-5-5-5
A2) DB Row 3xME

Met Con
Three rounds for time of:
30 KB Swings #1.5/ 1 Pood
20 Pull-Ups
Run 400 Meters


Tomorrow’s WOD
September 27th
Strength
Competitive
A1) Back Squat 20X1 8-8-8-8 @ 60%
A2) Lunges 4×10 (per leg)
Fitness
A1) Back Squat 20X1 6-6-6-6 @ 65%
A2) Lunges 4×10 (per leg)
Foundations
A1) Back Squat 5-5-5-5-5
A2) Lunges 5×10 (per leg)

Met Con
Three rounds for time of:
10 Burpee Box Jumps #24/20
15 Wall Balls #30/20
20 Double Unders/60 Single Skips
10 Toes-to-Bar

Thursday Sept 22nd 2016

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WOD
September 22nd
Strength
Competitive
A1) Front Squat 20X1 10-10-10 @ 55%
A2) Lunges 3×10 (per leg)
Fitness
A1) Front Squat 20X1 8-8-8-8 @ 60%
A2) Lunges 4×10 (per leg)
Foundations
A1) Front Squat 20X1 5-5-5-5-5
A2) Lunges 5×10 (per leg)

Met Con
15 Minute AMRAP
400m Run
10 Box Jumps #24/20
10 Shoulder To Overhead #135/95
10 Front Squats #135/95


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Wednesday Sept 21, 2016

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WOD
September 21st
Strength
Competitive
A1) Shoulder Press 10-10-10 @ 55%
A2) DB Row 3xME
Fitness
A1) Shoulder Press 8-8-8-8 @ 60%
A2) DB Row 3xME
Foundations
A1) Shoulder Press 5-5-5-5-5
A2) DB Row 3xME

Met Con
Dumbbell Fran
For Time Complete 21-15-9 of:
DB Thrusters
Pull-ups
Competitive – #45/30
Fitness – #35/25
Foundations – #25/15

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Tuesday September 20, 2016

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WOD
September 20th
Strength
Competitive
A) Deadlift 20X1 8-8-8-8 @ 60%
B) Heavy Russian KB Swings: 2×20
Fitness
A)Deadlift 20X1 6-6-6-6 @65%
B) Heavy Russian KB Swings: 2×20
Foundations
A)Deadlift 20X1 3-3-3-3
B)Heavy Russian KB Swings: 2×20

Met Con
Run 400m
Rest 2 Mnutes
Run 400m
Rest 2 Miunutes
Run 200m
Rest 1 Minute
Run 200m
Rest 2 MInutes
100 Air Squats
Record Total Time


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Monday September 19th, 2016

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WOD
September 20th

Strength

Competitive
A) Deadlift 20X1 8-8-8-8 @ 60%
B) Heavy Russian KB Swings: 2×20
Fitness
A)Deadlift 20X1 6-6-6-6 @65%
B) Heavy Russian KB Swings: 2×20
Foundations
A)Deadlift 20X1 3-3-3-3
B)Heavy Russian KB Swings: 2×20

Met Con
Run 400m
Rest 2 Minutes
Run 400m
Rest 2 Minutes
Run 200m
Rest 1 Minute
Run 200m
Rest 2 MInutes
100 Air Squats
Record Total Time

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