01Oct2014 – Wednesday

Warm-up on the board.   WOD:  *800 Meter Run  5RFT 12 C2B Pull-ups 9 Hang Squat Snatches (115#, 85#) 6 HSPU’s *800 Meter Run  

30Sept2014 – Tuesday

Warm-up on the board. A. 14 Minute EMOM  3 Push-Press @ 90% 3 Pendlay Rows *Use same weight for both exercises. B. WOD: 3 RFT 10 HSPU’s 1 Rope Climb 10 Box Over Jumps (24″, 20″) 1 Rope Climb 200 Meter...

26Sept2014 – Friday

Warm up on the board. Snatch Complex – 5×2 1) Power Snatch 2) Squat Snatch *Work up to a heavy set. WOD: 3 RFT 60 DU’s 30 Wallballs (20, 14#) 15 Deadlifts (245, 185#)  

29Sept2014- Monday

Warm up on board*   A. Clean Complex-1) Clean Pull 2) High Hang Clean 3) Split Jerk * Work to a heavy single B. For time : 1000 m Row 40 Bar over Burpees 30 Hang Power Cleans @ body weight  20 CTB...

25Sept2014- Thursday

Warm up is On the board A. Work up to 1 heavy Push Jerk from back rack position B. Work up to 1 heavy Split Jerk from back rack position C. EMOM x 15: 5 RDS of: Minute 1- 7 Push jerks @55% of A or B Minute 2- 25 Abmat sit-ups  Minute 3- 5 Bar MUs or 3 Ring MUs or...