Monthly Archives: September 2016

9-30

-buy in

5-1 bear complex
-W.O.D.(Diane)

21-15-9 Reps For Time

Deadlift (225/155 lbs)

Handstand Push-Ups

*OR*

(“J.T.”)

21-15-9 Reps For Time

Handstand Push-Ups

Ring Dips

Push-Ups

*will show scales at gym*
-cash out

200m-weighted sled drag

Roll/stretch


9-29

-Buy in(2 rounds)

10m-bear crawl

10m-inch worm

10m-broad jump
-W.O.D.(20 min. Emom)

1st- plank

2nd-superman hold

3rd-100m run

4th-10-wall balls
-cash out

2-30 sec. sprints

Roll/stretch


9-28

-Buy in(3 rounds)

20-jumping jacks

20-Mountain climbers

10-pull-ups
-skill/strength(10 min. E2mom)

5-deadlifts 
-W.O.D. (15 min. AMRAP)

1-swing + 1-goblet squat + 1-press left + 1-press right.  (53/35)

*at some point row 750m*
-cash out

100m-farmers carry

Roll/stretch


9-27

-buy in(3 rounds)

100m-run

5-wall squats

10-pass throughs
-skill/strength(10 min. Emom)45 on/ 15 off

1st-handstand holds

2nd-bent over rows 
-W.O.D.

600m-run

50-push-ups

400m-run

50-lunges

200m-run

50-sit-ups
-cash out

3-arm bar stretches

Roll/stretch


9-26

-Buy in( 3 rounds)

10-swings

10-dead lifts

10-pry squats
-skill/strength(8 min. Emom)

1-snatch + 2 OHS
-W.O.D.(12 min. AMRAP)

3- power cleans 135/95

5-burpee box jumps 24/20

7-Toes to bar
-cash out 

1 min. – bar hang

Roll/stretch


9-23

-Buy in

5-1 bear complex
-W.O.D.( OH No Curtis P)

For Time

100 Curtis P’s (105 lbs/70 lbs)

One Curtis P comprises one Power Clean, one Lunge (each leg), and one Push Press.

(* we will change the weight to 115/75 for RX*)
-cash out

100m-farmers carry

Roll/stretch


9-22

-Buy in(2 rounds)

15-med ball cleans

5- burpees

15-Toes to wall
-W.O.D(10 min. Emom)

1st-(15-20)-swings

2nd-2-rope climbs

*Rest 1 min.*

– (10 min. Emom)

1st-6 single leg deadlifts (3L+3R)

2nd-(15-20) air squats
-cash out

1-1 min. Sprint

Roll/stretch