September 2013

WOD: A. Snatch Cluster of 1 power snatch to 1 hang squat snatch EMOM for 8 minutes B. 6 minute AMRAP of: 6 pull-ups (scale up to 2 muscle ups) 8 KBS 24/16 (scale up to 32/24) 12 box jumps 24″/20″ (scale up to 30″/24″) rest 2 minutes 5 minute AMRAP of: 6 pull-ups (scale up […]

WOD: “Nancy” 5 rounds for time of: 400m run 15 OHS 95/65

WOD: A. 3 x 400m Sprints E4MOM B. 12 minute AMRAP of: 12 WBS 20/14 10′ 12 deadlift 205/135 12 strict push-ups REMINDER: The 315pm class starts Tuesday, October 1st!

WOD: Complete the following for time of: “15/30 Chipper” 15 squat cleans 135/95 30 toes to bar 15 shoulder to overhead 135/95 30 box jumps 24″/20″ 15 CTB pull-ups 30 double unders 15 back squats 135/95 30 hand release push-ups 15 deadlifts 135/95 30 lunges, stationary alternating REMINDER: Overhead Squat Workshop this Saturday, September 28th at 11am!

WOD: A. E3MOM TnG/Unbroken Clean and Jerk 5-5-3-3-3 B. In 3 minutes, max reps hang clean & jerk 135/95 rest 3 minutes In 2 minutes, max reps clean & jerks 115/80 rest 2 minutes In 1:30, max reps hang clean & jerk 95/65 Cool Down: 5-10 minutes of any of the following: stretching, flexibility, mobility, myofascial

WOD: A. Snatch Training EMOM for 10 minutes 2 Squat Snatches at 65-75% B. 3 rounds for time of: In 3 minutes: row 250m run 200m max reps power snatch 75/55 rest 3 minutes Score = total power snatches completed

WOD: A. Spend 10 minutes working on mobility and GHD sit-ups/ab-mat anchored technique. B. Spend 10 minutes building up on deadlift and determining scale weight if scaled. C. Complete the following for time of: 12 deadlifts 315/215 18 GHD sit-ups 24 WBS 20/14 10’/9′ 10 deadlifts 315/215 15 GHD sit-ups 20 WBS 20/14 10’/9′ 8 deadlifts

WOD: A. Spend 15 minutes working on mobility and rope climb and KBS technique. B. Complete the following for time of: 10 KBS 24kg/16kg (scale up 32kg/24kg) 20 double unders 1 rope climb (scale up legless) 15 KBS 24kg/16kg (scale up 32kg/24kg) 30 double unders 2 rope climbs (scale up legless) 20 KBS 24kg/16kg (scale up

WOD: “Helton” For time: Three rounds of: 800m run 30 reps, squat cleans 135/95 30 burpees Enlarge image U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission

WOD: A. Back Squat: in 25 minutes achieve a 5 rep max Back Squat and a 20 rep max Back Squat after the 5RM B. 5 minute AMRAP: 20 parallette push-ups 20 barbell back squats 45/35 Cool Down: 5-10 minutes of any of the following: stretching, flexibility, mobility, myofascial release/rolling out