September 2016

WOD: A. Clean & Jerk Cluster: “Perplexed Power” by DB 1 power clean to 1 push press to 1 hang power clean to 1 power jerk to 1 power clean to 1 split jerk E3MOM x 5 sets B. 6 rounds for time of: 6 clean and jerk 145/100 RX+ 175/120 (MRX 105/70) 36 double unders […]

WOD: A. Deadlift: 5 – 3 – 2 – 1 – 3 E3MOM B. 3 x 4 minute rounds for max reps of: 400m run 8 deadlifts 255/175 RX+ 315/215 (MRX 205/135) max reps burpee chest to bar pull-ups RX+ ring muscle-ups (MRX burpee pull-ups) rest 2 minute after each round Check out Mason Dixon’s menu for next

TEAM WODs: In 2 athlete teams: WOD #1: “Rowing Showdown” 1800m row for time athletes must switch every 300m WOD #2: “Alternating Chipper Abilities” 20 minute AMRAP of: Athlete 1: 10 pull-ups Athlete 2: 10 pull-ups Athlete 1: 5 burpees Athlete 2: 5 burpees Athlete 1: 12 calorie row Athlete 2: 12 calorie row Athlete 1: 15 KBS 24/16kg or 32/24kg

WOD: A. Push Press: 5 – 3 – 2 – 1 – 3 E3MOM B. 12 minute AMRAP of: 7 hang power cleans 115/80 RX+ 155/105 (MRX 95/65) 9 box jumps 24″/20″ RX+ 30″/24″ (MRX 20″/18″) 11 WBS 20/14 10’/9′ RX+ 20/14 11’/10′ (MRX 20/10 9′) C. Core & Shoulder Development: 7 hollow rocks to 5

WOD: A. Bench Press: 5 – 3 – 2 – 1 – 3 E3MOM B. 2 rounds for time of: 15 HSPU (MRX 10 reps 2″/4″ rise) 100m run 20 shoulder to overhead 155/105 (MRX 15 reps 115/75) 200m run 25 hand release push-ups (MRX 20 reps) 400m run C. Core and Shoulder Development: 5-10 strict

WOD: “The Bear Complex” 5 rounds of 7 reps of: 1 power clean to 1 front squat to 1 push press or jerk to 1 back squat to 1 back rack push press or jerk *For each round, repeat the above complex 7 times. Rest 3-5 minutes between rounds. Gradually increase the load after each round.*

WOD: A. 12 minute death by muscle-ups (ring or bar), chest to bar pull-ups or pull-ups B. Front Squat: 5 – 3 – 2 – 1 – 3 E3MOM C. 2 minute AMRAP of: 12 squat cleans 95/65 RX+ 135/95 (MRX 75/55) max reps burpee pull-ups rest 3 minutes, add weight 2 minute AMRAP of: 9 squat cleans

WOD: A. Thruster: 5 – 3 – 2 – 1 – 3 E3MOM B. “Come Back Home” by DB For Time: 11 OHS 115/80 (MRX 9 back squats 75/55) 11 over the bar lateral burpees (MRX 9 reps) 11 thrusters 115/80 (MRX 9 reps) 11 HSPU (MRX 9 hand release push-ups) 11 power cleans 115/80 (MRX

WOD: A. Build up to a max of the following cluster: 1 hang power snatch to 1 hang squat snatch E3MOM for 5 sets B. 20 minute AMRAP of: 100m run 1 hang power snatch to 1 hang squat snatch @ 80% of 1RM 200m run 15 KBS 24/16kg RX+ 32/24kg (MRX 20/12kg) 15 ab-mat anchored

WOD: With a continuously running clock, for total reps, calories and rounds: 0:00 – 2:00 — row for calories 2:00 – 4:00 — rest 4:00 – 6:00 — max reps rope climbs 15′ (MRX 10′) 6:00 – 8:00 — rest 8:00 – 10:00 — max reps double unders 10:00 – 12:00 — rest 12:00 – 13:00