WOD 09/30/2014

WU
2x10 CFWU
Skill
10 min Handstand Walk
WOD
3 Rounds AQAP
50 DU
40 Abmat Situps
30 Wallballs 20/14
20 Pullups
10 Box Jump 24/20

WOD 09/25/2014

Open Gym
Work on your weakness!

WOD 09/24/2014

WU
2x10 CFWU
Skill
Max DU 3 min
1 min on 1 min off
WOD
AMRAP 12 min
20 DU
10 T2B
5 Thrusters 95/65
PWOD
Mobilize Shoulders
Hip Flexors

WOD 09/23/2014

WU
Wallball jog from loading dock to tree 20/14
20 Med Ball Cleans
20 Pushups
Jog back
20 Back Ext
20 Group Abmat Wallball Situps
Strength
3x3 OHS @ 115/85
WOD
21, 3, 15, 3, 9, 3
500m Row buy in
DL 225/155
Burpee Box Jump
In between each set do 3 rope climbs

WOD 09/22/2014

WU
2x10 CFWU
Strength
3x3 BS Heavy
WOD
1 Round AQAP
5 ROUNDS
Cindy
(5 Pullups 10 Pushups 15 Air Squats)
50 KBS 1.5/1
50 Abmat Situps
50 DU
PWOD
Stretch

WOD 09/19/14

WU
20 each
Sit to Stand
Wall Squats
GHD Situps
Push-ups
Back Ext
Strength
5x5
Snatch @65
Work on form
WOD
3 Rounds AQAP
Row 500m
20 Pullups
Run 400m
15 Ring Dips
PWOD
Stretch

WOD 09/15/14

WU
2x10 CFWU
Strength
EMOM 10 min
2 SC @ 155 or 70% 1RM
WOD
Andy P
AQAP
Row 500m
40 AS
30 Abmat Situps
20 Pushups
10 Pullups
PWOD
Stretch and Mobilize

WOD 09/05/14

Open Gym

WOD 09/04/14

WU
Route 500m
Burgener WU
Skill
EMOM 5 min with 1 min rest between each min
Max DU
WOD
3 Rounds 1min rest between rounds
3 sets per round 95/65
without letting the bar touch the floor do...
1 Power Snatch
1 OHS
Adjust bar at hip
1 HPC
1 FS
1 PP
Adjust bar at hip T&G
PWOD
Stretch

WOD 09/03/14

WU
2x12 CFWU
Strength
5x5
DL @75 %
WOD AQAP
1-10 10-1
1 - 10
BJ 24/20
KBS 2/1.5
10 - 1
Ball Slam 20/10
Pull-ups
PWOD
STRETCH

WOD 09/02/14

WU
CFWU
2x10
Strength
5x5 SDHP @95/65
WOD
5 ROUNDS
30 on 10 sec rest
Pushup
Burpees
Jumping pullups
Mountain Climbers
Ring Dips

If needed during the work cycle, for Pushups, Mountain Climbers and Ring Dips rest in the plank or full arm extension. For Jumping pullups rest in the dead hang position.
PWOD
Stretch