September 5, 2015
Saturday 150905
4 RFT:
25 KBS 55/35lbs RX+ 70/55 55+ 45/25lbs
25 Ab-Mat Sit-ups (Military Anchored) RX+ GHD Sit-ups
25 Goblet Squats 55/35lbs RX+ 70/55 55+ 45/25lbs
Run 400m
Post time to responses.
September 2015
September 4, 2015
Friday 150904
Sprint Rounds
For Time:
5 Hang Power Cleans 135/95 55+ 95/65
1 Rope Climb 15′ or 5 Pull-ups
5 S20 135/95 55+ 95/65
1 Rope Climb 15′ or 5 Pull-ups
5 Hang Squat Clean & Thruster/S2O
1 Rope Climb 15′ or 5 Pull-ups
Rest 2 min
Repeat 2 more times for a total of 3rds
Post total time minus 4 minutes of rest and each individual sprint round time to responses.
September 3, 2015
Thursday 150903
3 RFT:
5 Deadlifts 275/185 RX+ 315/215 55+ 225/140
10 Box Jumps 24/20 RX+ 30/24″ 55+ Stepups 24/20″
10 T2B
5 Deadlifts
200m Sprint
10 Pull-Ups RX+ C2B
Post time to responses.
September 2, 2015
Wednesday 150902
12min AMRAP:
3 Barbell Push-Ups
3 Barbell S2O 135/95 RX+165/115 55+ 105/70
30 Double Unders
6 Barbell Push-Ups
6 Barbell S20
30 Double Unders
9 Barbell Push-Ups
9 Barbell S2O
30 Double Unders
12 Barbell Push-Ups
12 Barbell S2O 135/95
30 Double Unders
15-15-30; 18-18-30; continue pattern
Post score to responses.
September 1, 2015
Tuesday 150901
WOD #1
For Time:
Row 200 and Run 200 and 11 Wallballs 20/14 10/9′ RX+ 20/14 11/10′ 55+ 20/10 9′
Rest 2min
Run 200 and Row 200 and 11 Hang Power Snatch 95/65 RX+ 125/85 55+ 75/55
Rest 2min
Row 400 11 WallBalls and Run 400 11 Hang Power Snatch
Rest 2min
Run 400 11 Wallballs and Row 400 11 Hang Power Snatch
Rest 2min
Run 400 11 Hang Power Snatch and Row 400 and 11 Wallballs
Rest 2min
Row 200 11 Hang Power Snatch and Run 200 11 Wallballs
Rest 2min
WOD #2
2min AMRAP:
Max Reps Barbell Burpee to Power Snatch
Post WOD#1 time minus 10 minutes of rest and WOD#2 total reps to responses.
