Wednesday 9/21/16

Part 1: 15 mins Split Jerk 2-2-2-2-2 Part 2: Option 1: From main site 5 minutes of rowing 5 minutes of push presses There is no rest between exercises. Post Total calories plus reps Men use 115 lb. Women use 80 lb. Or Option 2: Inter Box Comp WOD#2 “Randy”...

Tuesday 9/20/16

Part 1: 15 mins. Pause Snatch 2-2-2-2-2 Pause 3 Sec below the knee before each rep *The pause snatch is performed identically to the snatch, with the exception that there will be a 3 sec pause included during the pull. Begin the lift as you would a snatch (from the...

Monday 9/19/16

Part 1: Pause Front Squat 2-2-2-2-2 3 sec pause at bottom of ea squat Part2: For time: 30 Snatches (135/95) 30 Clean & Jerk (135/95) 30 Pull-ups Time cap 15min

Friday 9/16/16

Part 1: 15 mins Hang Squat Clean 5-5-5-5-5 Part 2: Inter Box Comp WOD #1 For Time: 30 Shoulder 2 OH SX=75/55 – RX= 95/65 12 TTB (SX=Knee Raises) Run 200 20 Shoulder 2 OH SX= 95/65 – RX=115/75 12 TTB Run 200 10 Shoulder 2 OH SX=115/75 – RX=135/95 12...

Thursday 9/15/16

Part 1: 20mins Deadlifts 3×10 Then Front Rack Lunges 3×10 Part 2: 3 Rounds for time: 50 Double Unders* 40 GHD Sit ups** 30 Pull-ups * sub 3:1 singles **sub 2:1 Abmat