Friday 22nd September 2017 Strength – Hang Clean 3-3-3-3-3 Conditioning – 21-15-9 Air Squat Toes to Bar American KBS
Thursday 21st September 2017 Strength – Front Squat 7-7-7 Conditioning – 3 Rounds for Reps: Double Unders KBS Burpees Box Jumps DB Snatch Rest
Wednesday 20th September 2017 Strength – Deadlift 3-3-3-3-3 Conditioning – 9 Min AMRAP 5 Snatches 62.5/45 5 Overhead Squats 200 m Run
Tuesday 19th September 2017 Conditioning – For Time: 60 Double Unders 80 m Plate Lunges 60 Double Unders 40 Pull ups 60 Double Unders 40 Sit Ups 60 Double Unders 15 Clean 100/65
Monday 18th September 2017 Skill – Split Jerk Foot work and positions Strength – Clean & Jerk 5 x 2+1 Conditioning – 3 Rounds for time: 30 Wall Balls 15 Box Jumps 10 Burpees
Saturday 15th September 2017 WOD 3 RX: Complete the following for time Buy in 40 C2B pull ups, then, 20 Wall Balls, 4 Handstand Push Up 16 Wall Balls, 4 Handstand Push Up 12 Wall Balls, 4 Handstand Push Up 8 Wall Balls, 4 Handstand Push Up 4 Wall Balls, 4 Handstand Push …
Friday 15th September 2017 Strength – Kettlebell Front Squats 4×20 Conditioning – 2 Rounds for time: 1000m Run 30 Dumbbell Snatch 22.5/15
Thursday 14th September 2017 Strength – Snatch 5-5-3-3-1-1 Conditioning – 8 Min AMRAP 20 Wall Balls 15 G2OH w/plate 10 Pull ups
Wednesday 13th September 2017 Skill – Toes to Bar Conditioning – 6 Rounds for time: 100m Farmers carry AHAP 200m Run 7 Shoulder to Overhead 60/40
Tuesday 12th September 2017 Strength – 5 Alternating Sets: 3 Floor Press AHAP 3 Tempo Pull ups Conditioning – 15 min AMRAP (in pairs) 40 Double Unders 10 Dumbbell Squat Cleans (MB Clean) 10 Box Jumps