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September 29, 2017

Partner WOD

15 min Cap

120 DU Each, Relay Style

120 CTB Pull Ups Sets of 15

120 Hang Power Snatches, sets of 15 95/65

120 DU Each, Relay Style

September 28, 2017

Strength: OHS 7-7-7-7-7

WOD

10 Squat Snatches 155/105

20 HSPU

8 Squat Snatches

16 HSPU

6 Squat Snatches

12 HSPU

4 Squat Snatches

8 HSPU

2 Squat Snatches

4 HSPU

September 27, 2017

21-15-9-9-15-21

Deadlift 225/155

Pull Ups

September 26, 2017

2 Rds

1 min On 

1 min Off

SDHP 75/45

Burpees

Thrusters

DU

Rest 5 minutes

For Time

800m Run 

September 25, 2017

Strength:  Push Press 7-7-7-7-7

WOD

8 Min AMRAP

15 Back Squats 135/85

10 Jerks

5 OTB Burpee

September 22, 2017

9-15-21

Synchronized Thrusters 95/65 65/45

Synchronized Bar Facing Burpees

September 21, 2017

Strength:  Front Squat 7-7-7-7-7

WOD

8 rft

4 Muscle Ups

2 Squat Cleans (185/125)

September 20, 2017

4 min AMRAP

6 Thrusters (95/65)

6 Bar Facing Burpees

Rest 1 minute

2 min AMRAP

MR DU

Rest 1 minute

4 min AMRAP

6 Snatches (95/65)

6 Push Ups

September 19, 2017

4 RFT

8 SDHP (95/65)

16 HSPU

24 Box jumps

September 18, 2017

Strength:  Strict Press 7-7-7-7-7

WOD

15 min AMRAP

5 Cleans (155/105)

10 Burpees

5 Clean and Jerks

10 Sit Ups

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