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PCSSLED-1024×682
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DMSPRESS-1024×682
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ESDBSNATCH-1024×682
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ESPU1-e1373672936646-1024×997
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DMSDBSNATCHC-1024×682

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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WOD: Thursday September 18, 2014

Push Jerk 4-4-4-4-4-4

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

For 5 cycles:
AMRAP in 4 mins of:
2 Rope Climbs
21 Box Jumps, 24/20 in
Row, max distance time remaining

*For each cycle restart the AMRAP.

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WOD: Wednesday September 17, 2014

3 rounds for time of:
12 Kettlebell Swing (Russian)s, 32/24 kg
8 Burpees
8 Barbell Rollouts

*Odd Rounds

3 rounds for time of:
12 Hand To Hand Kettlebell Swings, 32/24 kg
8 Burpees
8 Strict Toes To Bars
Uneven Farmers Carry, 200 m

*Even Rounds

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WOD: Tuesday September 16, 2014

Back Squat 1×4 at 72.5% 1RM
Back Squat 1×4 at 77.5% 1RM
Back Squat 1×4 at 82.5% 1RM
Back Squat 1×4 at 82.5% 1RM
Back Squat 1×4 at 87.5% 1RM
Back Squat 1×4 at 87.5% 1RM

*Rest 2 mins between sets.

Complete as many rounds as possible in 20 mins of:
Walking Lunge, 50 yd
35 Double Unders
20 Pull-ups

*50 yd walking lunge done outside.

 

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WOD: Monday September 15, 2014

Power Clean 4-4-4-4-4-4

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

5 rounds for time of:
2 Tire Flips
Run, 400 m
50 Battle Ropes
8 Handstand Push-ups

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WOD: Saturday September 13, 2014

For time:
1 Rope Climb
5 Deadlifts, 315/225 lbs
30 Air Squats
200m Run
2 Rope Climbs
5 Deadlifts, 315/225 lbs
30 Air Squats
250m Row
3 Rope Climbs
5 Deadlifts, 315/225 lbs
30 Air Squats
400m Run
4 Rope Climbs
5 Deadlifts, 315/225 lbs
30 Air Squats
500m Rows

 

 

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WOD: Friday September 12, 2014

Power Snatch 1×2 at 72,5% 1RM
Power Snatch 1×2 at 77.5% 1RM
Power Snatch 1×2 at 82.5% 1RM
Power Snatch 1×2 at 87.5% 1RM
Power Snatch 1×2 at 92.5% 1RM

*Rest as needed between sets.

Complete as many rounds as possible in 20 mins of:
30 Double Unders
20 Sit-up (butterfly)s
10 Ring Dips
3 Wall Walks

*Sub 100 singles for Double Unders

**Bar/Ring Dip

***Wall Walk w/push up at bottom, top or both

 

 

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WOD: Thursday September 11, 2014

Floor Press 6-6-6-6-6-6

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

As many reps in 12 mins as you can of:
Wall Balls, 20/14 lbs
Pistols (Alternating Legs)s

*Ascending ladder 3*6*9*12…

Run (Weighted) 800 m

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WOD: Wednesday September 10, 2014

13th Anniversary 9/11 “Never Forget”

13 rounds for time of:
9 Pull-ups
11 Box Jumps, 24/20 in
Row, 200 m
1 Clean, 185/125 lbs

–Scale up– 13RFT: 9 CTB Pull ups 11 Box Jumps 30/24 in Row, 200m 1 Clean, 185/125 lbs

 

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