WOD 9/15/17

Skill: Kipping/Butterfly Pull-Ups Met-Con: 15-12-9-6-3 Wall-Balls (20/14#) Toes-to-Bar *25 Double-Unders after each round

WOD 9/14/17

Strength: 3 sets of 4 Front Squats/8 Back Squats Increase each set to a best Met-Con: Alternating EMOM 10:00 – @65-75% Minute 1: 5 power snatch Minute 2: 8 burpees Minute 3: 4 power snatch Minute 4: 9 burpees Minute 5: 3 power snatch Minute 6: 10 burpees Minute 7: 2 power snatch Minute 8:(…)

WOD 9/12/17

Strength: 2 Cleans w/ :03 Pause above Knee + 1 Jerk 6 sets between 65-75% of 1RM Met-Con: 15-12-9-6-3 Deadlifts (185/125) Handstand Push-Ups Pistols

WOD 9/8/17

Strength: 1RM Snatch Met-Con: 50 Double-Unders 25 Walking Lunge Steps 25 Sumo Deadlift High Pulls (53/35# KB) 25 Burpees 25 Sumo Deadlift High Pulls 25 Walking Lunge Steps 50 Double-Unders

WOD 9/7/17

Strength: Back Squat 70%x5, 75%x5, 80%x3-3 sets Met-Con: AMRAP 12:00 4 Toes-to-Bar 4 Dumbbell Snatch (50/35#) 8 T2B 8 DB Snatch 12 T2B 12 DB Snatch… Continue increasing by 4 reps until time runs out

WOD 9/5/17

Strength: 1RM Power Clean & Push Jerk Met-Con: 4 Rounds 16 Calorie Airdyne 16 Cleans (115/75#) 16 Pistols

WOD 9/1/17

Strength: Power Snatch + Hang Power Snatch +  OHS with :05 hold in bottom Met-Con: AMRAP 10:00 8 Handstand Push-Ups 8 Hang Power Cleans 8 Front Squats (115/75#)

WOD 8/31/17

Strength/Skill: Muscle-Up Progressions Met-Con: 50/40 Calorie Row Then 3 Rounds 15 Toes-to-Bar 45 Double-Unders

WOD 8/30/17

Strength: Back Squat 80%x5, 85%x3, 90%x1, 95%x1, 100%x1+ Met-Con: 100m Sled Pull (135/95#) then 3 Rounds 20 DB Snatch (50/35#) 20 Med-Ball Sit-Ups then 100m sled pull (135/95#)

WOD 8/29/17

Strength: Bench Press 80%x5, 85%x3, 90%x3, 95%x1, 100%x1+ Met-Con: AMRAP 6:00 15 Calories on Airdyne 15 Unbroken Wall-Balls (20/14#) wall-ball reps must be unbroken, if you break then you must start that set over rest 3:00 then AMRAP 6:00 6 C2B Pull-Ups 100m Run