9-30-16

Warm Up: – 10 minutes to gather equipment and 

complete 10 reps of each movement.

WOD: – "Filthy Fifty" (LC: 3/13/14, 

For Time

50 box jumps @ 24

50 jumping pullups

50 kb swings @ 35

50 walking lunges

50 K2E

50 push press @ 45

50 back extensions

50 wallballs @ 20

50 burpees

50 DU

9-29-16

Warm Up: – EMOM 9

1. 25 jumping squats

2. 15 grass hoppers + 3 burpees

3. 15 sec hollow hold + 5 V-ups

Strength: – Off-set Back Squats

3 X 8 R/L

WOD: – 10 rounds for time

100ft sprint

10 GHD situps

Rest 30 sec

9-28-16

Warm Up: – 4 min dynamic movements

6 min barbell movements

Skills: – Handstand shoulder taps

Strength: – Front Squat 3 X 5 @ 80%

WOD: – AMRAP 15

50ft handstand walk (sc: shoulder taps)

15 calorie row

8 front squats @ 135/95

9-27-16

Warm Up: – AMRAC 6

15 air squats

5 burpees

5 T2B

Strength: – 3 rounds NFT

10 ring pushups

20 db/kb walking lunges (10 each leg, alt.)

(4 min barbell warmup)

WOD: – For Time

27-21-15-9

Wallballs @20/14

Clean & Jerk @ 95/65

9-26-16

Warm Up: – Row 400m

Run 400m 

3 min barbell warmup 

Skills: – Efficiency in T2B

HSPU practice

WOD: – For Time: 

25 T2B

25 Strict HSPU

25 Burpee box jump overs @24/20

100 DU / 200 SU

9-23-16

Warm Up: – EMOM 8

1. 10 cal row

2. 6 burpee box jumps @ 24/20

3. 6 kb swings, 6 kb SDHP

4. 30 sec DU / SU

Then; 4 min MU warm up

WOD: – For Time

A. 4 rounds

400m row

4 ring muscle ups 

8 wallballs @ 30/20

24 DU / 48 SU

REST 7 min….

B. 15 – 12 – 9 – 6 – 3

SDHP @ 115/75

3 – 6 – 9 – 12 – 15

Box jumps @ 30/24

9-22-16

Warm Up: – AMRAC 4

5 ring dips

10 sec HS hold

12 walking lunges

Then; 4 min barbell warmup

Mobility: – 90 sec intervals

Rack master

Tricep smash

Strength: – Front Squat

8 x 65

6 x 70

4 x 75

2 x 85

1 x 90

WOD: – For Time:

21-15-9

Bodyweight Front Squats 

Ring Dips

9-21-16

Warm Up: – AMRAC 8

200m run

15 goblet squats

15 pushups

4 min barbell warmup

5 min WOD prep

PARTNER WOD: – AMRAP 15

"Busted Quads"

300ft shuttle run as a pair (50ft intervals)

25 Deadlift @ 225/155

25 KB swings @ 70/53

200ft sled push @ 180/135

9-20-16

Warm Up: – Dodgeball !?

6 min barbell warmup

Strength: – Snatch EMOM 10

1.1 hang / full

WOD: – For Time

21-15-9

Bar facing burpees

OHS @ 95/65

C2B pullups

9-19-16

Warm Up: – AMRAC 6

15 goblet squats (air squat 1st round)

10 pushups

5 strict pullups

The; 4 min barbell warmup

WOD: – Thrusters 

5 – 5 – 5 – 5 – 5 

Strength: – 3 sets each

db bench press X 8

db deadbugs X 8

db unilateral deadlift X 8 each leg