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09/09/14

Death by pull-ups/HSPU or Push-ups For every round less than 12 row 500m  

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09/08/14

      EMOTM 2 reps – deadlift, back squat or front squat – focus on speed. 80% of max. WOD In 5 minutes – 3 rounds Run 400m 15 Deadlifts, 155/105 Max wall balls Rest 1 minute Score is wall ball reps

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09/07/14

30 minute AMRAP With a partner 30 Power snatches, 95/65 30 TTB 30 Power cleans, 135/95 30 C2B pull-ups 30 Deadlifts, 185/135 60 Double Unders  

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09/05/14

      Strength Max pull-ups Max dips Max chins Max push-ups 100% rest WOD 15 min AMRAP 15 KB swings, 53/35 Run 200m 30 double unders if you can do ’em

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09/04/14

Strength Snatch/Skill transfer drills WOD 12 Min AMRAP 5 Power cleans, 135/95 7 TTB 9 Wall balls, 20/14

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09/03/14

      Deadlift 3-3-3-3-3 WOD ‘Jackie’ Row 1000m 50 Thrusters, 45/33 30 Pull-ups      

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09/02/14

      Front squat 3-3-3-3-3 WOD 3 rounds for time Run 400m 21 Sit-ups 12 Burpees

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09/01/14

“Hammer” Time 5 Rounds for time 5 Power cleans, 135/95 10 Front Squat 5 S2O 20 Pull-ups Rest 90 Secs  

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