WOD

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30
Sep

Workout 10/1/14

SS:12 Minutes to Establish a 3RM Hang Squat Snatch (top of knee, no drops)

WOD: “3RFT”
400 Meter Run
21 SDHP 75/45
12 Lateral BB Burpees

Core: 8 Round Tabata Hollow Rocks
*Not Holds but actual Rocks

29
Sep

Workout 9/30/14

SS: 8 Minute AMRAP Partner Plate Push ups. 45/25
Explanation: Pick a partner who you will share a plate with. Partner one will complete 10 Push ups with the plate on their back, partner two is responsible for putting on and removing plate from partners back. Then you switch. You cannot switch partners until 10 Reps are completed. 

WOD:”3 RFT”
400 Meter Run
21 Wall Balls 20/14
12 Tire Flips 

Core:3xME Push up Plank w/a strict 90 sec Rest between each set.

29
Sep

Workout 9/29/14

SS:5×1 Deadlift+1 RDL+1 Deadlift +1 RDL -HEAVY
*This is five sets of four reps, The first rep should be a deadlift from the ground, then a romanian deadlift, the
n a deadlift from the ground, finishing with a RDL at the end.

WOD:Helen “3RFT”
400 Meter Run
21 KBS 55/35
12 Pull ups

Core: 3xME T2B

25
Sep

Workout 9/26/2014

SS1: 1 Max effort unbroken set of pull ups for PR

WOD:”Almost Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift 225/155 ADV: 275/205
Strict Press 115/75 ADV: 135/95
Power Clean 135/95 ADV: 185/120

*If you have a large class you can set up several bars at common weights at each station so people can share bars as they rotate through.

*Please note on board if you got a PR on the WOD, SS, or both. If you have not restested your back squat yet please do that instead of programmed SS.

24
Sep

Workout 9/25/2014

SS1:15 Minutes to establish a 1RM Squat Clean, Split Jerk

SS2:1 Max Effort Unbroken set of Ring Dips for PR

WOD: “Nancy”
5RFT
400 Meter Run
15 OHS 95/65

*Please note on board if you got a PR on the WOD, SS, or both. If you have not restested your back squat yet please do that instead of programmed SS.

23
Sep

Workout 9/24/2014

SS1: 15 Minutes to establish a 1RM Squat Snatch

SS2: 1 Max effort unbroken set of HSPU for PR

WOD:”Diane”
21-15-9 
Deadlift 225/155
HSPU

*Please note on board if you got a PR on the WOD, SS, or both. If you have not restested your back squat yet please do that instead of programmed SS

22
Sep

Workout 9/23/2014

SS:15 Minutes to establish a 1RM Rack to Overhead
*This can be any movement athlete chooses, Strict Press, Push Press, Push Jerk, or Split Jerk, Don’t forget these options are ALL acceptable to be attempted in a “behind the neck” fashion as well.

WOD:”Fran”
21-15-9
Thruster 95/65
Pull up

*Please note on board if you got a PR on the WOD, SS, or both. If you have not restested your back squat yet please do that instead of programmed SS.