5 x 3:00 AMRAP-
*1 min rest btw
10 WB
10 pull-ups
20 DU
Tuesday, September 27, 2016
Monday, September 26, 2016
Sunday, September 25, 2016
Thursday, September 22, 2016
WOD 9-23-16
Wednesday, September 21, 2016
WOD 9-22-16
EMOM x 4- 3 PSN
EMOM x 4- 2 PSN
EMOM x 4- 1 PSN
--------------------------
A- 4 x 2 rope climb *scale to 1
B- 4 x 8 wgt. sit-up
EMOM x 4- 2 PSN
EMOM x 4- 1 PSN
--------------------------
A- 4 x 2 rope climb *scale to 1
B- 4 x 8 wgt. sit-up
Tuesday, September 20, 2016
Monday, September 19, 2016
Sunday, September 18, 2016
Thursday, September 15, 2016
WOD 9-16-16
3 sets-
40 m 1 arm farmers' carry
------------------------------------
10 PSN (75/55)
20 pull-ups
30 P. Jerk
40 KBS
30 P. Jerk
20 pull-ups
10 PSN
40 m 1 arm farmers' carry
------------------------------------
10 PSN (75/55)
20 pull-ups
30 P. Jerk
40 KBS
30 P. Jerk
20 pull-ups
10 PSN
Wednesday, September 14, 2016
Tuesday, September 13, 2016
Monday, September 12, 2016
Sunday, September 11, 2016
Thursday, September 8, 2016
WOD 9-8-16
Tuesday, September 6, 2016
WOD 9-7-16
3 sets- Max strict pull-ups
*straight into max strict ring dips
*2-3 min rest btw
---------------------------------------------
3 rds-
10 P. Jerk
15 pull-ups
Then- 400 m farmers walk
*straight into max strict ring dips
*2-3 min rest btw
---------------------------------------------
3 rds-
10 P. Jerk
15 pull-ups
Then- 400 m farmers walk
WOD 9-6-16
3 PCL EMOM x 4
2 PCL EMOM x 4
1 PCL EMOM x 4
-----------------------------
15-12-9-6-3
WB (20/14)
3-6-9-12-15
SDLHP (70/53)
*compare to 2-1-16
2 PCL EMOM x 4
1 PCL EMOM x 4
-----------------------------
15-12-9-6-3
WB (20/14)
3-6-9-12-15
SDLHP (70/53)
*compare to 2-1-16
WOD 9-5-16
"Becky"
800 m run
30 sq. snatch (95/65)
400 m run
30 hang sq. clean
200 m run
30 B.sq
400 m run
30 push-ups
800 m run
30 pull-ups
800 m run
30 sq. snatch (95/65)
400 m run
30 hang sq. clean
200 m run
30 B.sq
400 m run
30 push-ups
800 m run
30 pull-ups
Thursday, September 1, 2016
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