Monthly Archive: September 2017

9/29/17 WOD

Take 15:00 to build slowly to TODAY’s heavy TECHNICAL 3RM deadlift

AMRAP* 20:00
5 Chest-to-bar pull-ups (Rx+ bar muscle up)
10 med ball cleans
15 box jump overs
*Teams of 2, alternate rounds

Accessory:
2 Rounds for Quality:
10 alternating pushup shoulder-tap with :02 pause at top
:45 Handstand hold

9/28/17 WOD

21 strict HSPU
21 toes-to-bar
50 double-unders
15 strict HSPU
15 toes-to-bar
75 double-unders
9 strict HSPU
9 toes-to-bar
100 double-unders

Accessory
Accumulate 2:00 hollow body hold
20-40 GHD situps for quality

9/27/17 WOD

Every 2:30 for 10:00 (4)
4 Front Squats @ 80-85%

Every 1:30 for 15:00 (10)
1 Squat Clean
60-65-70-75-80-80-85-85-85-90%

EMOM 5:00
Halting clean deadlift 1.1
(:03 pause @ mid thigh)
80-110% of 1RM Clean

Accessory:
Accumulate 2:00 front rack hold with 100% of 1RM front squat