WOD 10/1/16

Bench Press: 3RM Then…. “MU Helen” 3 Rounds: 400m Run 21 KB Swings, 53/25 6 Muscle ups Bench Press Day!!!!!        

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WOD 9/30/16

“WWPF” 60 Hang Power Cleans, 135/93 60 Alt Box Jumps, 24/20 60 Pistols 40 Hang Power Cleans, 185/133 40 Alt Box Jumps 40 Pistols 20 Hang Power Cleans, 205/153 20 Alt Box Jumps 20 Pistols 2nd Gym    

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WOD 9/29/16
WOD 9/29/16

Snatch Balance   2-2-2   Then For Time Complete:   1000 Meter Row   21-15-9 Snatch (135/93) Ring Dip   Post Loads and Times to Zen and Comments  

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WOD 9/28/16
WOD 9/28/16

Jerk: 5-5-5 Weighted Ring Rows: 5-5-5 Then… AMRAP 12 Minutes 21 Wall Ball Shots, 20/14 15 Deadlifts, 135/93 9 Toes 2 bar Happy Birthday Kat!        

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WOD 9/27/16
WOD 9/27/16

15 Minutes to heavy clean and jerk for the day Then…. 80 Pushups 60 Sit Ups 40 Kb Swings 70/53 20 Clean and Jerks 165/113 (or 70% part 1) Happy birthday to Chris “The Funny Man” Coccia!

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WOD 9/26/16
WOD 9/26/16

Find 8rep max Back Squat then complete 2 sets of 8 at 90% For time: 45 Thrusters 95/63 45 Pull-ups 

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WOD 9/25/16
WOD 9/25/16

*No Olympic Lift class today*   9 am- 11 am- Open Gym   11 am- Endurance WOD   1000m Run 15 Goblet Squats 53/35 15 SDHP 53/35 800m Run 15 Goblet Squats 53/35 15 SDHP 53/35 600m Run 15 Goblet Squats 53/35 15 SDHP 53/35 400m Run 15 Goblet Squats 53/35 15 SDHP 53/35 200m

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WOD 9/24/16
WOD 9/24/16

Push Press 3-3-3   Then:   30 Walking lunge 21 Push Press 21 pullups 30 Walking lunge 18 Push Press 18 pullups 30 Walking lunge 15 Push Press 15 pullups 30 Walking lunge 12 Push Press 12 pullups 30 Walking lunge 9 Push Press 9 pullups 30 Walking lunge 6 Push Press 6 pullups  

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WOD 9/23/16
WOD 9/23/16

“WWPF” 2000m Row 20 Burpee Bar MU 50 DU / 50 DU 1500m Row 15 Burpee Bar MU 50 DU/ 50 DU 1000m Row 10 Burpee Bar MU 50 DU/ 50 DU 500m Row 5 Burpee Bar MU 50 DU/50 DU Rowing Gone Bad        

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WOD 9/22/16
WOD 9/22/16

OverHead Squat 2-2-2   Then:   7 Rounds Of:   4 Hand Stand Pusups 7 Over Head Squat (95/63) 10 Box Jumps   Post Loads and Times to ZEN and Comments:  

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WOD 9/21/16

Jerk: 3-3-3 Weighted Ring Row: 3-3-3 Then… For Time: 21 Kb Snatch, 70/53 15 Weighted Situps, 20/14 Run 100m 18 Kb Snatch 15 Weighted Situps Run 100m 15 Kb Snatch 15 Weighted Situps Run 100m 12 Kb Snatch 15 Weighted Situps Run 100m 9 Kb Snatch 15 Weighted Situps Run 100m 6 Kb Snatch 15

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WOD 9/20/16

EMOM 7 Minutes 1 Power Clean 1 Jerk 1 Power Clean 1 Jerk Then…. 5 Clean and Jerk 135/93 5 Ring Muscle Ups 200m Run 4 Clean and Jerk 155/103 4 Ring Muscle Ups 200m Run 3 Clean and Jerk 185/113 3 Ring Muscle Ups 200m Run 2 Clean and Jerk 215/133 2 Ring Muscle

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