Wednesday 9/16/15

Part 1: 20mins Deadlift 5-5-5-3-3-3 Increase Weight each set Part 2: Central Florida Throwdown WOD 3 5 min time cap for Individuals 30-20-10 Deadlift (225/155) Box Jump Overs (30/24) Scaled/Masters/Grandmasters Deadlift (185/125) Box Jump Overs 24/20 Beginners...

Tuesday 9/15/15

Part 1: 21-15-9: Wall Balls and Burpees 21-15-9 reps, for time of: Wall Ball (20/14) Burpees to a plate (45) Rest 5mins 3RFT: 3 rounds for time of: Run 400 m 21 Dumbbell Thrusters (35/25)

Monday 9/14/15

Part 1: EMOM x 8mins 3 Power Cleans @ 75-80% 5 Push Ups 7 Squats Part 2: Central Florida Throwdown WOD 1 https://m.facebook.com/story.php?story_fbid=488750674631947&id=156551114518573 Cash-out: Movement & Mobility Coaches Pick 3...

Saturday 9/12/15

From the mind of Bergeron: “Always Remembered” Teams of 2 (1 athlete works at a time) 2001 Meter Row “Buy-In” 4 rounds: 9 Rope Climbs 11 Bear Complexes (155/105) 2977 Meter Row “Cash-Out” 2001 -year 4 – Number of planes 9 – month 11 – day 2977...

Friday 9/11/15

Part 1: 20 mins Back Squat 10-10-10-10-10 Part 2: AMRAP 12min 5 Shoulder to Overhead (155/105) 10 Toes to Bar 20 Double Unders* *3:1 Singles for dubs