Monday 9/15/14

TRAINING OF THE DAY RX Strict Press 3-3-3+ @ 80% RX+ Snatch Pull 3 OTM x 5 min @ 90-105% then Snatch 1 OTM x 5 min @ 65% then WOD RX 10min EMOM 5 Incline Push ups 15 DU’s RX+ 5 Deficit HSPU 45lb plates 15 DU’s Post your scores to the Whiteboard.
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Saturday 9/13/14

TRAINING OF THE DAY Partner WOD 20min Time Cap 400m Run Med Ball Sit Ups 20/14 400m Run Turkish Get Ups 400m Run Burpees Partner 1 runs 400m while partner 2 works. When partner 1 returns then you switch. Exercises must be done in order. Score is total reps completed between both...
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Friday 9/12/14

Training of the day Back Squat 5-5-5+ @ 70% then WOD for time 10 RX Pwr Cleans @ 50% RX+ Cleans @ 50% 20 Weighted Walking Lunge 53/35 ( 10 ea Leg ) 30 Sit Ups 800m Run 30 Sit Ups 20 Lunges 10 Cleans Post your scores to the Whiteboard.
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Thursday 9/11/14

Training of the day Push Press 5-5-5+ @ 70% then WOD 9 RFT RX 5 Pull Ups 6 Dips RX+ 5 C2B P U’s 6 Ring Dips then Max Distance Handstand Walk in 2 minutes or Hand Stand Hold as long as possible Post your scores to the Whiteboard.   Post your scores to the Whiteboard.
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Wednesday 9/10/14

Training of the day Deadlift 5-5-5 @ 70% Skill: 5 min of Double Under work then 12 min EMOM 3 DL @ 50% 3 Box Jumps 24/20 12 DU’s Post your scores to the Whiteboard.
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Tuesday 9/9/14

Training of the day Bench Press 10-10 Banded Kettlebell 5-5-5 @ 70% then WOD 10 min AMRAP 10 KBS 53/35 5 Strict Pull Ups 100ft Bear Crawl ( Down and Back ) Post your scores to the Whiteboard.
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Monday 9/8/14

Training of the day Front Squat 5-5-5+ @ 70% then WOD 2 RFT 50 Wall Balls 40 Push Ups 30 Box Jumps 20 T2B 10 Burpees Post your scores to the Whiteboard.
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Friday 9/5/14

Training of the day Hang Snatch Find your 1 rep max. or Hang Power Snatch Find your 1 rep max. then “Nancy” 5 rounds for time of: 400 meter run 15 Overhead squats (95 lbs) Post your scores to the Whiteboard.
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Thursday 9/4/14

Training of the day Strict Press 5-5-5 @ 70% then WOD 50 Turkish Get Ups 35/18 50 K2E 1000 m Run Break up as needed Post your scores to the Whiteboard.
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Wednesday 9/3/14

Training of the day More testing today. Show up early if you want to roll out or get some extra stretch on. Deadlift Find your 1 rep max. then “Diane” 21-15-9 reps, for time: Deadlift (225 lbs / 155 lbs) Handstand push-ups 0r “Baseline” For time: 500m Row...
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