Thursday 9/29/16

Part 1: EMOM x 10min 1 Clean Pull + 2 Power Cleans + 2 Squat Cleans @ 70-75% of 1 RM Clean Must hang onto bar Part 2: Alt EMOM x 20min Even: 30 Double Unders Odd: 10 Box Jumps (24/20)

Wednesday 9/28/16

Part 1: Overhead Squat for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps Part 2: 5 Rounds for time: 20 Wall Balls (20/14) 10 Deadlifts (225/155)

Tuesday 9/27/16

Wod: For time: Row 100 m 10 Clean & Jerks (135/95) Row 200 m 9 Clean & Jerks (145/100) Row 300 m 8 Clean & Jerks (155/105) Row 400 m 7 Clean & Jerks (165/115) Row 500 m 6 Clean & Jerks (175/125) Row 600 m 5 Clean & Jerks (185/135) Row 700...

Monday 9/26/16

Part 1: EMOM x 10min 2 Front Squats @ 80-85% of 1RM (All at same weight straight across) Part 2: For time: 40 GHD Sit-ups 20 Pistols 200m KB Chest Carry (24/16kg) 30 GHD Sit-ups 15 Pistols 200m KB Chest Carry (24/16kg) 20 GHD Sit-ups 10 Pistols 200m KB Chest Carry...