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WOD

25
Sep

Monday 09/25/2017

Pause Front Squat
Build to heavy single

Front Squat
Build to heavy single

*Heavy single is a weight you can move with the best mechanics possible.

AMRAP 8
15 Med Ball Slams
30 Double Unders

25
Sep

Thursday 09/21/2017

“Bumfuzzle”

80 Double Unders
800m Run
80 Air Squats
400m Med Ball Run
40 Kettlebell Swings (53/35)
4 Rope Climbs

Box Brief – Bring high socks or some kind of ankle protection for the rope climbs today!

 

25
Sep

Wednesday 09/20/2017

“Heavy Day”

EMOM 3
3 Snatch Grip Deadlift to Power Position

EMOM 3
3 Snatch High Pull

EMOM 3
3 High Hang Squat Snatch

12 minutes to work on the Squat Snatch

 

25
Sep

Tuesday 09/19/2017

“Raging Night”

5 Rounds 
10 Right Arm Dumbbell Thrusters
5 Strict Pull-ups
10 Left Arm Dumbbell Thrusters
10 Kipping Pull-ups

Rest 1:00 between rounds.

*Choose a weight that you can do all Thrusters unbroken for the entire WOD.

18
Sep

Saturday 09/16/2017

Teams of 2
AMRAP 25
200m Run
9 Deadlifts (155/105)
5 Pull-ups
*1 partner completes a full round while the other partner rests.

 

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