Saturday 09.28.2013

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AMRAP 4 Min
9 / 7 / 5
Hang power clean 115/75#
KB swing 55/35#
Burpees

If 3 rounds are completed in 4 min time cap, continue for another 4 mins until. 4 minutes are added to the clock until you fail to finish 3 rounds in 4 mins.

 

Friday 09.27.2013

EMOM for 10 minutes
2 Push Press AHAP
then
3 Rounds for time:
30 Wall ball 20/14#
20 Ring dips

Wednesday 09.25.2013

15 min to establish
5 RM Back Squat
then
30-20-10
Toes to Bar
Good mornings 45#

Tuesday 09.24.2013

5 Rounds for time
15 Power Snatch 75/45#
15 box jumps 24/20

Gantry Endurance WOD
4 x 800M w/ 3 min rest

Monday 09.23.2013

PUMP Games WOD 3
“Gorillas Go For A Run”
1 Min AMRAP
Deadlift 225/125#
then
6 Min AMRAP
400 M run
Deadlift 285/175#

Saturday 09.21.2013

“Blake”
Four rounds of:
100′ overhead walking lunge 45/25#
30 Box jump, 24/20″
20 Wall ball 20/14#
10 Handstand push-ups

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Friday 09.20.2013

For time:
Row 1000 m
then
4 rounds
10 Deadlifts 185/135
15 Pull ups