Wednesday WOD 20150902

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Every minute on the minute for 20 minutes:

Even Minute: Power Clean + Squat Clean + Front Squat +  Split Jerk
Odd Minute: Max Rep Double Unders

Post weights and total double unders to comments.

Tuesday WOD 20150901

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‘Nicole’

As many reps as possible in 20 minutes of:

400m Run
Max Effort Unbroken Pull-Ups

Post total distance ran and total pull-ups to comments.

Monday WOD 20150831

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Snatch

3-3-3-2-2-2-1-1-1

-Then-

As many reps as possible in 12 minutes of:

50 Double Unders
20 Wallballs 20/14
10 Pull-Ups

Post weights and total reps to comments.

Saturday WOD 20150829

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Partner WOD

Post times to comments.

Friday WOD 20150828

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For Time:

21 Thrusters 95/65
21 Pull Ups
400m Run
15 Thrusters 115/75
15 Chest to Bar Pull Ups
400m Run
9 Thrusters 135/95
9 Muscle Ups

Post times to comments.

Thursday WOD 20150827

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Skills Work

4 Rounds of:
1 minute max effort A
1 minute max effort B
1 minute max effort C
1 minute max effort D
1 minute Rest
* You and your coach pick your movements.

Post movements to comments.

Wednesday WOD 20150826

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Push Press

5-5-3-3-2-2-1-1-1

-Then- 

2 Rounds For Reps:

30 Seconds Max Effort Russian Kettlebell Swings 70/53
30 Seconds Rest
30 Seconds Max Effort Plyo Push-Up
30 Seconds Rest
20 Seconds Max Effort Russian Kettlebell Swings 70/53
20 Seconds Rest
20 Seconds Max Effort Plyo Push-Up
20 Seconds Rest
10 Seconds Max Effort Russian Kettlebell Swings 70/53
10 Seconds Rest
10 Seconds Max Effort Plyo Push-Up
30 Second Rest 

Tuesday WOD 20150825

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Tabata Tuesday

Air Squats
Rest 1 Minute
Pull-Ups
Rest 1 Minute
Sit-Ups
Rest 1 Minute
Kettlebell Swings 53/35
Rest 1 Minute
Double Unders

Post total reps from each movement to comments.

Monday WOD 20150824

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For Time:

600m Run
21-15-9
Hand Stand Push-Ups
Deadlifts 225/185
Toes to Bar
600m Run

Post times to comments.

Friday WOD 20150821

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Deficit Deadlift

5-5-5-5-5

-Then-

4 Rounds For Time:

200m Run
3 Muscle Ups
6 Thrusters 135/95
12 Over The Bar Burpees

Post weights and times to comments.

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