9/26

Strength: Back Squats 10-8-6-4-2-1   METCON: AMRAP – 15 mins 5 HSPUS 10 T2B 15 BURPEES 20 WALLBALLS

9/25

September 25th Buy in: 800 m Run “Death By Power Clean” 20 Minute Running Clock On the 1st Minute – 1 Power Clean On the 2nd Minute – 2 Power Cleans On the 3rd Minute – 3 Power Cleans Rx Weights – 135/95 Continue as far as possible. If unable to complete a set, start...

9/24/14

SKILL WORK: 15 MINUTES TO FIND 1RM POWER SNATCH   WOD: METCON – FOR TIME 500/400/300/200/100 METER ROW 100/80/60/40/20 DOUBLE UNDERS 50/40/30/20/10 BFSU

9/22/14

“Chipper Monday” 800 meter run 10 toes to bar 400 meter run 20 Burpees 400 meter run 30 weighted walking lunges 400 meter run 40 kettle bell swings 400 meter run 50 wall balls 400 meter run 60 double unders or 180 singles 800 meter...

9/12/14

Skill Work: HSPUS and Double Unders METCON: AMRAM 20 minutes 400m Run 60 Ab Mat Sit Ups 50 Walking Lunges 40 Wall Balls 30 Toes to Bar 20 Burpees 10 Pull Ups
WORKOUT OF THE DAY