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WOD: Tuesday September 30, 2014

Weighted Pull-up 2-2-2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Complete as many rounds as possible in 24 mins of:
2 Rope Climbs
3 Turkish Get Ups, 24/16 kg
4 Burpee Box Jumps

*1 min rest between rounds.

**3 tgu (24/16) alternate arms per round.

 

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WOD: Monday September 29, 2014

Push Press 1×6 at 57.5% 1RM
Push Press 1×6 at 62.5% 1RM
Push Press 1×6 at 67.5% 1RM
Push Press 1×6 at 72.5% 1RM
Push Press 1×6 at 77.5% 1RM
Push Press 1×6 at 82.5% 1RM

Rest 2 mins between sets.

4 rounds for time of:
Run, 400 m
50 Air Squats

“Cash Out”

As many reps as possible in 2 mins of:
Double Under

 

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WOD: Saturday September 27, 2014

3 rounds for time of:
Run, 800 m
21 Burpee Jump And Touches
15 Medicine Ball Clean + Wall Balls, 25/16 lbs
9 Deadlifts, 275/185 lbs

*21 burpees to target 1 ft above standing reach

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WOD: September 26, 2014

Front Squat Pause 2-2-2-2-2-2-2

Use the heaviest weight you can for each set.
Rest 2 mins between sets.

Or make up strength from a previous WOD

4 rounds for time of:
3 Tire Flips
12 Kettlebell Sit-ups, 16/12 kg
24 Dumbbell Snatches, 45/30 lbs
Hollow Hold, 30 secs

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WOD: Thursday September 25, 2014

Squat Clean 1×6 at57.5% 1RM
Squat Clean 1×6 at 62.5% 1RM
Squat Clean 1×6 at 67.5% 1RM
Squat Clean 1×6 at 72.5% 1RM
Squat Clean 1×6 at 77.5% 1RM
Squat Clean 1×6 at 82.5% 1RM

Rest 2 mins between sets.

Complete as many rounds as possible in 20 mins of:
Sled Sprint, 20 yd
6 Handstand Push-ups
8 Pistols (Alternating Legs)s
15 Jumping Pull-ups

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WOD: Wednesday September 24, 2014

For time:
Run, 1 mi
– then –
10 rounds of:
1 Rope Climb
3 Manmakers, 40/25 lbs
15 Box Jumps, 24/20 in

*Mile run before or after 10 rounds.

**Rope sub 2 seated progressions

***Manmakers — no push ups and no lunges

 

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WOD: Tuesday September 23, 2014

Bench Press 1×4 at 72.5% 1RM
Bench Press 1×4 at 77.5% 1RM
Bench Press 1×4 at 82.5% 1RM
Bench Press 1×4 at 82.5% 1RM
Bench Press 1×4 at 87.5% 1RM
Bench Press 1×4 at 87.5% 1RM

*Rest 2 mins between sets.

5 rounds for time of:
30 Row (calories)s
20 Kettlebell Swing (American)s, 24/16 kg
10 Toes-to-bars

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WOD: Monday September 22, 2014

Hang Power Snatch 4-4-4-4-4-4

*Use the heaviest weight you can for each set.
**Rest as needed between sets.

***Hang Power Snatch 6×4 or 24 singles

“Cindy”

Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats

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WOD: Saturday September 20, 2014

6 rounds, 1 min per station, of:
Double Under
Hang Squat Clean, 135/95 lbs
Sumo Deadlift High-pull, 135/95 lbs
Burpee Pull Up
Rest 2:00

*Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

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WOD: Friday September 19, 2014

Deadlift 1×4 at 72.5% 1RM
Deadlift 1×4 at 77.5% 1RM
Deadlift 1×4 at 82.5% 1RM
Deadlift 1×4 at 82.5% 1RM
Deadlift 1×4 at 87.5% 1RM
Deadlift 1×4 at 87.5% 1RM

*Rest 2 mins between sets.

“Nancy”

5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs

*Sub Front Squats or Back Squats

 

 

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