Strength: 20min to find 1rm front squat

WOD: 10min ascending AMRAP

10 double unders (^by 10 each round )
2 back rack lunges 60/45kgs (^by 2 each

PB city today!
Good work peeps! 

 

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Mobility 10min

WOD:
“For time”
100 cal row

2 rounds:
30 thrusters 20/15kgs (RX unbroken)
15 T2B

cash out:
400m swim

📷: Boothy chipping away at her 100 cal row Goggles on ready to go!

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Skill: 6min EMOM

Odd: candle stick roll + candle stick roll into pistol
Even: 15/10 ice cream makers

WOD: “for time”
21-15-9
Deadlifts @ 55%
Pistols
200m run

Cash out: 50 burpees to target

 

Skill: 8min handstand walking or handstand progressions

WOD: “for time”
50 box jumps
25 HSPU
40 box jumps
20 HSPU
30 box jumps
15 HSPU
20 box jumps
10 HSPU
10 box jumps
5 HSPU

📷: sea of boxes in the 5:30PM class 💪🏻 

 

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Conditioning:
3x 400m sprint time trials

WOD: “for time”
20-30-40-40-30-20

Double unders
KB swings

📷: 5:30PM class chipping away at today’s session

 

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Strength:
Bench 3,3,3,3

WOD: 3 rounds every 3min
If rounds are not possible in 3min it becomes a Amrap

0:00- 3:00
3 pull ups
6 push ups
9 squats

3:00- 6:00
4 pull ups
8 push ups
12 squats

6:00 9:00
5 pull ups
10 push ups
15 squats

9:00- 12:00
6 pull ups
12 push ups
16 squats

12:00- 15:00
7 pull ups
14 push ups
18 squats

15:00- 18:00
8 pull ups
16 push ups
21 squats

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7TH Sep 2016

Strength:
3x 2 snatch pulls @100%

3x snatch balance complex
3x snatch balance
3x heave snatch balance @75%

WOD: for time
50 double unders
50 sit ups
4 snatches 65/45kgs
40 double unders
40 sit ups
3 snatches 70/50kgs
30 double unders
30 sit ups
2 snatches 75/55kgs
20 double unders
20 sit ups
1 snatch 80/60kgs

 

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6TH September 2016

Strength: 10min EMOM (increasing load)
1 power clean
2 front squats
1 split jerk

WOD

Swim
Cash in: 20 strict T2B
3RFT
100m swim
20 press outs

Or

Dry
Cash in: 20 strict T2B
3RFT
400M run
20 HR push ups

Cash out: 500m row

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