WOD: September 17, 2014

Warm Up: AMRAP: 7 Minutes
BB Complex W/U #75/#55
DL/HHCL/FSQ/P/PP/PJ/BSQ/3 OHS*

WOD: 5 Rounds for time
12 KettleBell Thrusters 24kg/16kg
12 Burpees

Accessory:
Seated Box Jump 12 x 1 (Experiment w/box height)

Extra Credit: OTM 10 Minutes
5 C2B Pull Ups
5 Push Ups
1 Rope climbs (start in a seated position on the floor if you can)

Competitor:
Row 10k

Posted in WOD | Leave a comment

WOD: September 16, 2014

Warm Up: AMRAP: 7 Minutes
BB Complex W/U #75/#55
DL/HHCL/FSQ/P/PP/PJ/BSQ/OHS*
*3 Reps of exercise – for completion to practice basic skills

WOD 1: For time
Dead lifts #225/#155
DL: 21
Run: 400
DL: 18
Run: 400
DL: 15
Run: 400
DL: 12
Run: 400

WoD 2:
Max Reps of Back Squat in 2:00 (#225/#155) – Set stops if the bar is re-racked.

Extra Credit:
10 Ball Slams (#40/#30) OTM 10 Minutes

Posted in WOD | Leave a comment