Tuesday, September 13th 2016

Every 90 seconds for 8 rounds:
Power Snatch + Snatch Balance + OHS
Do all sets at 70% of Snatch

4RFT
250m Run
12 Chest to Bar Pull Ups
12 OHS (135/95)

Monday, September 12th 2016

Back squat
12 @ 65%
12 @ 60%
12 @ 55%

AMRAP 8
5 Strict HSPU
7 Power Cleans (115/75)

Saturday, September 10th 2016

SWIM/POOL WOD!

7 rounds of 100m sprint

Swim your first 100m effort at maximum capacity. Rest exactly two minutes and repeat. Your goal is to remain within ten seconds of your first effort.

Friday, September 9th 2016

6 Sets

Build to a heavy set of:

3 Deadlifts + 2 Hang Power Cleans + 1 Jerk

AMRAP 14

250m Run

5 Back Squat (225/155)

5 Box Jumps (30/24)

Finish with GHD Back Extensions

4 X 10

Thursday, September 8th 2016

5RFT
40 Double Unders
15 Russian KBS
10 Ring Dips

Rest as needed

5 X 10
Behind the neck Push Press

Wednesday, September 7th 2016

Tabata L-sits
Alternate with a partner

"Chelsea"
EMOTM 30
5 Pull Ups
10 Push Ups
15 Squats

Tuesday, September 6th 2016

Pistols
5x10

Ladder 8
2, 4, 6, 8, 10, 12, etc.
Deadlifts (225/155)
Bar facing burpees

Finish with GHD situps
3 X 15