WOD:9.30.16

Friday Mash 5 Rounds 4 chin ups 8 power cleans (115/75) 12 wallballs Rest 3 min 21-15-9 200m sled DL (185/125) hspu/push press Rest 3 min 20 DB step ups 100m waiter’s walk 100 DUs 16 DB step ups 100m waiter’s walk 80 DUs 12 DB step ups 100m waiter’s...

WOD:9.29.16

Choose your adventure… Flush: 25min AMRAP 50 DUs 40 Bicycles 300m Row 20 KBS 100m Farmer Carry Endurance: 25min AMRAP 400m Run Rest 1min Weightlifting/skills: A) 3 Power Clean + 1 Split Jerk @ 60,70,75% 2x 2 Power Clean + 1 Split Jerk @ 80% B) Front Squat 3...

WOD:9.28.16

Skill: Kipping T2B (varsity 50 T2B in fewest sets) Challenge: KB Suicides Wod: 14min AMRAP, in teams of 3 P1: Max Box Jump Overs P2: Max Weighted Sit-Ups P3: 300m Sandbag Ruck

WOD:9.27.16

Skill: A) 4×3 Snatch Deadlift (pause at knee) B) EMOM(7) 1 Hang Snatch High Pull + 1 Hang Squat Snatch Wod: 5min to complete 20 Burpees 4 rounds of Cindy Max KB Snatches Rest 3min 5min to complete 20 KB Snatch 4 rounds of Cindy Max...

WOD:9.26.16

Skill: A1) 4×6 Weighted Barbell Lunge A2) 4×5-10 HSPU (strict) Wod: for time 1k Row 50 Hang Clean 30 Thruster