Workout of the Day (WOD)

Monday, September 16, 2019

Congratulations to Coach Jess on sweeping the competition at the USA American Open Series III this past weekend! Finishing with 67kg Snatch, 80kg Clean & Jerk & 147kg TOTAL.  We’re proud of you, Jess!
 
“The Cindy & DT Challenge” by DB
10min EMOM Challange *into*
1 Rep Increase For As Long as Able:
-Min 1 = 5 Pull-Ups -10 Push-Ups -15 Squats
-Min 2 = 12 Deads -9 HPC -6 S2O
-Min 3 = 5 Pull-Ups -10 Push-Ups -15 Squats
-Min 4 = 12 Deads -9 HPC -6 S2O
-Min 5-6-7-8-9-10 *continue EMOM Pattern*
*At Min11 increase 1rep on each exercise each additional min, until no longer able*
-Min11= 6 Pull-Ups -11 Push-Ups -16 Squats
-Min12 = 13 Deads -10 HPC -7 S2O
-Min13= 7 Pull-Ups -12 Push-Ups -17 Squats
-Min14 = 14 Deads -11 HPC -8 S2O
*continue EMOM Pattern w/1rep increase*
BB Loads = 155/105 MRX 115/75lbs

Saturday, September 14, 2019

2min AMRAP:
-10 Power Cleans 115/75 RX+ 135/95 
-200m Run MRX 95/65 
-Max Power Cleans
Rest 2min 
2min AMRAP: 

-12 HSPU or S2O
-60 Doubles
-Max HSPU or S2O
Rest 2min 
2min AMRAP: 

-10 Power Cleans
-60 Doubles
-Max Power Cleans
Rest 2min 
2min AMRAP: 

-12 HSPU or S2O
-200m Run
-Max HSPU or S2O
Rest 2min 
4min AMRAP: 

-10 Power Cleans
-200m Run
-12 HSPU or S2O
-60 Doubles 
-Max Power Cleans or HSPU

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