September 2016

Partner WOD “Helen + Grace” 6 rounds for time: 400m (task 1) 21 Kb Swings (53/35) + 12 Pull-ups (task 2) 10 clean and jerks (135/93) (task 3) Partner A will complete task 1, then Partner B will complete task 2. Partner A will then complete task 3. Once a round is completed, the tasks […]

Endurance A. 2 x 1000k Row for time – Rest to recovery 4 – 5 minutes B. 250m Row Sprint for time Conditioning 10 minute AMRAP: 20 Wall Balls (20#/14#) 12 Alternating KB Snatches (53#/35#) 

Strength Every 3 minutes x 4 sets Power Clean x 1.1.1.1 – Drop every rep, build up to 80% of max clean or 8 RPE Rest :20 Hold Rocks x 15-20   Conditioning Reps of 21-15-9: Deadlift (255#/173# – Scale to 60% of 1RM) C2B Pull-ups 400m Run After each round

Strength Back Squat – 6 x 3 building to a near maximal effort (9 RPE) Conditioning 5 rounds for time: 5 Squat Clean Thrusters (155#/103#) 10 Lateral Bar Hopping Burpees

Team WOD In teams of three, complete the following for time: 7500m Row -The team will switch rowers every 2 minutes. -Once you finish your row, you must complete 25 Wall Balls (20#/14#) before it is your turn to row again. -Time cap of 40 minutes. Scale to 6000m Row and 20 Wall Balls if needed.  

Strength A. Strict Press 4 x 4 @ 70%-75%-80%-85% B. Strict Press x Max Reps @ 70% Conditioning 21-15-9 for time: Ground to Overhead (95/63) Handstand Push-ups (Scale hand release push ups) Box Jumps (24/20)

Strength 3 sets – alternating sets every 90 seconds: A. 10/10 Single Leg Kb/DB Romanian Deadlift B. 10/10 Single Arm KB/DB Hang Snatch C. 10/10 Pistol or Pistol Progression Conditioning Rx’d “Super Annie” 100 Double Unders 25 Toes-2-Bar 80 Double Unders 20 Toes-2-Bar 60 Double Unders 15 Toes-2-Bar 40 Double Unders 10 Toes-2-Bar 20 Double Unders 5 Toes-2-Bar Intermediate/Scaled “Annie” Reps of

Strength Back Squat – In 6-8 sets, build to today’s 5 rep max. Conditioning “Open WOD 15.5” Reps of 27-21-15-9 for time: Row for Calories Thrusters (95#/63#)