September 2014

WOD: A. Deadlift 5 sets 3 reps E2MOM B. 3 minute AMRAP of: row 350m to max reps deadlifts 225/155 or 185/125 rest 3 minutes 3 minute AMRAP of: 100 double unders to max reps deadlifts 225/155 or 185/125 rest 3 minutes row 350m to max reps deadlifts 225/155 or 185/125 rest 3 minutes 3 minute AMRAP of: 100 double unders to […]

WOD: A. EMOM x 6 minutes weighted pull-ups (perform 1-5 reps AHAP each minute); strict, weighted, minimal assistance B. Complete the following for time of: 200m run 25 front squats 95/65 or 135/95 25 pull-ups 400m run 20 front squats 95/65 or 135/95 20 pull-ups 600m run 15 front squats 95/65 or 135/95 15 pull-ups 800m

WOD: A. In 15 minutes, achieve a 20RM shoulder to overhead (from floor) B. 10 minute ascending AMRAP of: 1 HSPU or shoulder to overhead 115/80 or 155/105 1 power clean 115/80 or 155/105 2 HSPU or shoulder to overhead 2 power clean 3 HSPU or shoulder to overhead 3 power clean 4 HSPU or shoulder

WOD: A. Back Squat: In 15 minutes, achieve a 20RM back squat B. 10-9-8-7-6-5-4-3-2-1 reps for time of: thrusters 95/65 or 75/55 over the bar lateral burpees Cool Down: 50 GHD sit-ups or 100 butterfly ab-mat sit-ups

WOD: “Drop Down Double Grace” Complete the following for time of: 30 reps Clean and Jerk 135/95 straight to 30 reps Clean and Jerk 95/65 *athlete is responsible for changing weights*

WOD: Pull-up or muscle-up biathlon: Complete the following for time of: 400m run 21 unbroken pull-ups or 12 unbroken muscle-ups (bar or ring) 400m run 18 unbroken pull-ups or 9 unbroken muscle-ups (bar or ring) 400m run 12 unbroken pull-ups or 6 unbroken muscle-ups (bar or ring) 400m run 9 unbroken pull-ups or 3 unbroken muscle-ups

WOD: A. Push Press 5 sets 3 reps E3MOM B. 8 minute AMRAP of: 12 hang power cleans 115/80 RX+ 155/105 55+85/75 9 shoulder to overhead 115/80 RX+ 155/105 55+85/75 6 over the bar lateral burpees

WOD: A. EMOM for 10 minutes perform 2 power snatch and 3 OHS B. Complete the following for time of: row 1000m 100 double unders run 800m 100 double unders row 500m 50 double unders run 400m 50 double unders row 250m 25 double unders run 200m 25 double unders

WOD: A. Spend 10 minutes building up on deadlift and working technique on HSPU B. With a continuously running clock complete 6 rounds of the following with a 2 minute rest after each 2 rounds: 9 HSPU or 9 strict hand-release push-ups 10 deadlifts 275/185 or 225/155 11 burpee box jumps 24″/20″ (subtract 4 minutes from

WOD: A. Back Squat: 5 sets of 3 reps E3MOM B. 9 minute AMRAP of: 21 WBS 20/14 10’/9′ clear line 15 pull-ups 9 power snatch 75/55 The WODs for our In-House Team/Couples Competition are now posted! Space is limited, so sign up soon to reserve your spot!If you are an individual who would like to compete