Tuesday 01OCT13

Mobility


Skill

15-20 Pistols
50 Double Unders
10-15 Kipping Pull Ups


Strength

Strict Press

5-3-3-3-2


WOD

10-9-8-7-6-5-4-3-2-1

Clean @135/75
Box Jumps overs 24/20
Floor Sweepers

Monday 30SEP13

Mobility


Strength


15 Min to 1RM

Clean and Jerk
Snatch


15 Min to 3RM

Front Squat


WOD

3 Rounds for Time

Run 400 Meters
8 Bar Muscle ups / Pull ups
15 OHS @ 115 / 75

Fun Day Friday 27SEP13

Mobilize


Strength

5-5-3-3-2

Back Squat


WOD

Run 5K(3.1Miles)

Enjoy your Weekend! Everyone is doing Great!

Terminator Thursday 26Sep13

Mobilize


Strength

Strict Press
15 min to find 1RM

WOD

Teams of 2

30 minute AMRAP

15 burpees
Sprints

*both partners run together 1 partner completes 15 burpees as other partner holds plank position. If partner drops  from plank both partners stop and run then switch next round

WTF Wednesday 25SEP13

Mobilize

Skill work for chipper

21 Thrusters (95/65)
21 Pull Ups
400 M Run
15 Overhead Squats (95/65)
50 Double Unders
50 Sit Ups
400 M Run
30 Wall Balls (20/14)
30 Box Jump 24"/20"
400 M Run
21 KB Swings (1.5/1)
12 Pull Ups
30 Clean & Jerks (95/65)

Designed by Rich Korth

Tuesday 24Sep13

Mobilize

Strength


Deadlift from 2"inch
5-4-3-2-1

Wod


15-9-21
Power snatch 95/65
Toes 2 bar
Then
50 push ups in the least amount of sets

Monday 23Sep13

Mobilize

Skill

3 rounds NFT

6-8 KBS
10-12 PU
12-15 T2B


Strength

5x2 Split Jerk


WOD

5 min AMRAP

10 Alternating Splitjerk @ 135/75
5 C2B PU

Rest 90 sec

10 min AMRAP

4 HSPU
8 KBS
12 Squats


Enjoy!

Designed by Rich