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WOD

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Saturday, September 20th

Posted on by Pat

Back Squat 10

AMRAP in 12
10 Wallballs
10 Box Jumps
10 Burpees

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Friday, September 19th

Posted on by Pat

OTM 7
Split Jerk 2 @ 75-85% of 1rm Clean&Jerk

“10 Minute Cindy”
AMRAP in 10
5 Pull-ups
10 Push-ups
15 Squats

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Thursday, September 18th

Posted on by Pat

Power Clean 1

100 Double Unders
- then
21-15-9
KB Swings
Burpees
- then
100 Double Unders

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Wednesday, September 17th

Posted on by Pat

Push Press 3

3 rounds
10 Thrusters (95/65)
400m Run
- Rest 60 seconds between rounds

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Tuesday, September 16th

Posted on by Justin

OTM 7
Power Snatch 2

Teams of 2
Team 4000m Row (switch every 500m)
- perform 5 strict Pull-ups while your partner rows

Extra Credit:
3 x Max Strict HSPUs

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Monday, September 15th

Posted on by Justin

Back Squat 2

“2014 30-day Paleo Challenge Test WOD”
10 Power Cleans (135/95)
15 Pull-ups
10 Front Squats
20 Burpees
10 Back Squats
20 Burpees
10 Front Squats
15 Pull-ups
10 Power Cleans

Extra Credit:
400m Run
-rest 2 minutes
800m Rune
-rest 2 minutes
400m Run

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Friday, September 12th

Posted on by Pat

“Bear Complex”
7 sets of the sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

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Thursday, September 11th

Posted on by Pat

Push Press + Push Jerk + Split Jerk 1

7 rounds
7 CTB Pull-Ups
7 Push Jerks (155/105)
7 Burpees

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Wednesday, September 10th

Posted on by Pat

Deadlift 5

4 rounds on the 5 minute start interval of:
400 meter run
7 Deadlifts (245/165)
30 Double Unders

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Tuesday, September 9th

Posted on by Pat

OTM 15
1 Power Clean + 2 Thrusters
Start light,
try to add weight every other minute

4 Rounds
7 Thrusters (115/80)
7 Toes to Bar
21 KB Swings

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