093016

STRENGTH

MAX OUT FRIDAY

Pick a press movement and MAX OUT!!!!

WOD – Cindy

[AMRAP]  As Many Rounds As Possible in 20 minutes of:

–  5 Pull-ups
–  10 Push-ups
–  15 Air Squats

Your score is the number of COMPLETED rounds.

092916

SKILL

Handstand Push Ups

3 max effort attempts

rest 1 minute after each max effort attempt.

WOD

2 rounds

2 min max calorie row
:30 second break
2 min max burpees
:30 second break
2 min max power snatches 135/95

1 min rest

092816

STRENGTH

Clean and Jerks

1×3 @ 60%
1×3 @ 70%
3X3 @ 75%

WOD

1 Round
800 meter row
80 double unders
21 hang power cleans (135/95)

2 rounds
400 meter row
40 double unders
15 hang power cleans (135/95)

3 rounds
200 meter row
20 double unders
9 hang power cleans (135/95)

092716

SKILL

12 EMOM

ODD – 25 ab mat sit ups
EVEN = 15 Supermans

WOD

With A Running Clock

5 AMRAP

50 wall ball (20/14) Buy In
12 Deadlifts (185/135)
12 Burpees

5 min rest

5 AMRAP

35 wall ball (20/14) Buy In
9 Deadlifts (225/155)
9 Burpees

5 min rest

5 AMRAP

20 wall ball (20/14) Buy In
6 Deadlifts (275/185)
6 Burpees

092616

STRENGTH

Overhead Squats

3×10

WOD

10 Rounds

10 Shoulder To Overhead 115/80
10 Toes to Bar

Bradshaw

BRADSHAW

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

WOD

[RFT] – 10 Rounds For Time of:

–  3 Handstand Push-ups
–  6 Deadlifts  @ 225/155
–  12 Pull-ups
–  24 Double Unders

 

092316

STRENGTH

Power Clean

5×3 @ 80% (no touch and go)

WOD

12 min AMRAP

15 calorie row
12 burpee box jumps 24/20
9 clean and jerks 135/95

092216

STAMINA

EMOMx10
Odd:  2 Pausing OHS (:10 at the bottom of each rep) , 95/65
Even:  10 Toes To Bar

WOD

With a running clock…

AMRAP 5:
750m Row Buy-In…In remaining time complete AMRAP:
9 Hang Squat Clean(95/65),
25 Double Unders

Rest 5:00

AMRAP 5:

500m Row Buy-In…In remaining time complete AMRAP:
9 Hang Squat Clean(135/95),
25 Double Unders

Rest 5:00

AMRAP 5:
250m Row Buy-In…In remaining time complete AMRAP:
9 Hang Squat Clean (185/135)
25 Double Unders

092116

STRENGTH

Snatch
3×2 Hang Snatch Pull + Hang Squat Snatch at 65%

3×2 Hang Snatch Pull + Hang Squat Snatch at 70%

WOD

15 Minute AMRAP

2-4-6-8-10-12-14-16, etc….

Kettle Bell Snatches
200 Meter Run

CORE:

4×25 hollow rocks

60 second L-sit hold

092016

Stamina

8 min AMRAP

4 burpee over bar
2 Hang Power Cleans 205/145

WOD

For Time

15 Squat Cleans 155/105
12 Thrusters 155/105
9 Clean and Jerks

immediately upon completion 200 ab mat sit ups