Happy Birthday Jason! (one day late) 10.1.15

Warmup
500m Row or
3 Rounds
5 Pullups
10 Pushups
15 Air Squats

Set 1
[ocn] Jason
3 Rounds
15 Wallballs (20/14# to 10’/9′ Target)
9 Chest to Bar Pullups
3 Cleans (185/115#)
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[60s rest]
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2:30 Minute AMRAP
500m Row
AMRAP Cleans 185#/115#

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Wednesday WOD 9.30.15

Handball!

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Tuesday WOD 9.29.15

Warmup
5/6PM: 900m Trail Run
7PM:
3 Rounds
10 Lunges
20s High Knees
20s Leg Swings (front to back)
20s Leg Swings (side to side)

Set 1
PR High Jump

Set 2
PR Snatch OR
PR Clean and Jerk

Set 3
@ 10 minutes to the hour
PR 500m Row or 400m Run

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Monday WOD 9.28.15

Warmup
3 Rounds
10 Lunges
2 Back Rolls
4 Inch Worms
10 Pause Air Squats
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1×5 Front Squat @ 50%
1×5 Front Squat @ 60%
1×3 Front Squat @ 75%

Set 1
PR Front Squat Attempt
1×1 Front Squat @ 90%
1×1 Front Squat @ 100%

Set 2
Teams of 3
Reps broken up anyway, 1 partner working at a time, 1 25# plate OH at all times
0:00 to 2:00 AMRAP
Front Squats (95/65#)
2:00 to 4:00 AMRAP
Burpee over Bars
4:00 to 6:00 AMRAP
Deadlifts (95/65#)
6:00 to 8:00 AMRAP
Box Jumps (24/20”)
8:00 to 10:00 AMRAP
Wallballs (20/14#)
@10:00
200m Relay (no weight OH)

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Friday WOD 9.25.15

Warmup
3 Rounds
2 Back Rolls
6 Lunges
8 Pushups
2 Inch Worms
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1×5 Overhead Squat @ 50%
1×5 Overhead Squat @ 60%
1×3 Overhead Squat @ 75%

Set 1
1×3 Overhead Squat @ 85%
1×3 Overhead Squat @ 92.5%

Set 2
Power Elizabeth
21-15-9 Power Clean (135/95#)
21-15-9 Ring Dips

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