Monthly Archives: September 2014

WOD: September 24, 2014

Warm Up:
Run 400m
30 Air squats
10 Pushups w/downward dog between each one
:20/:10 x2 hold bottom of the squat :20 pressing knees out with elbows, rest :10
10 DL with empty barbell
10 PJ with empty barbell

WOD: 21-15-9
DL #275/#185
PJ #155/#105

Strength:
Back Squat 5 x 5 E3M

Extra Credit: OTM 10 Minutes
5 C2B Pull Ups
5 Push Ups
1 Rope Climb from seated position (competitors- legless)

Competitor:
Active Rest: Row 10k

WOD: September 23, 2014

Jump Rope: 5:00
:20/:10 x 4 bottom of the squat pushing knees out with elbows
10 Pushups w/ downward dog between each one
30 OHS w/PVC
**WoD First**

WOD 1:
Run 400m
Then 21,15,9
FSQ (185/120)
T2B

Strength: OHS: 5 x 5 (HAP) E3M

WoD 2:
Ball Slam: 10 (#30/#20) OTM 10 Minutes *(Comp 40/30)

Extra Credit: Core
30 GHD Sit Ups
30 GHD H&B Ext

Competitor:
*CL&J OTM 30 Minutes
*Pull Up/Dip Complex – Bravo (weighted)
*Farmers Carry: 400m for time (#106/#70)
*Run 1 Mile, Rest 3;00, 3 Rounds

*Weakness – Gymnastics
:20/:10(tabata) x 16
Ring Support (hold locked out at the top of dip)
Bottom Ring Dip (hold at the bottom of the dip)
Alternating every tabata
*Weakness – Plyometrics
Hurdle Jump: 3 (React off of the ground – Hurdle height dependent on you – Go high if you are able)