W.O.D. 9.13.14

Warm up:
1000 meter Row

Oly:
Jerk skill transfer exercises
One clean 2 Jerks EMOM for 10 Minutes (build)

Strength:
Back Squat

WOD:
9 Min AMRAP
15 Snatches 45/75#
15 WB sit ups (14/20)
EMOM 2 GI Janes

W.O.D. 9.12.14

Strength:
Press - find a 1 RM

12 minute AMRAP:
20 SDLHP
10 Shoot Throughs
20 Pull-ups
40 Double Unders

W.O.D 9.11.14

Partner A does 10 Dubs and 10 Situps

Partner B does 10 Dubs and 10 Situps

Partners A and B split 10 DB Snatches AHAW (no arm switching required) (50#-ladies)

Partner A does 20 Dubs and 20 Situps

Partner A does 20 Dubs and 20 Situps

Partners A and B split 20 DB Snatches AHAW

etc. 

15 minute cap.

W.O.D. 9.8.14

Olympic Lifting

Snatch

Clean and Jerk

W.O.D. 9.6.14

Warm Up:

2 x 100 Double Unders

Olympic: 

10 Minutes EMOM of:

2 Power Cleans

1 Jerk

(build)

Strength:

3x6 Deadlift

3X6 Strict Pull-ups

3x6 Back Squat

WOD:

Partner Mash-up

12 Minute AMRAP

15 KBS 53/70#

5 Burpee Box Jumps 20/24"

W.O.D. 9.4.14

KoP WOD:

4 Rounds of: 

 3min AMRAP of: 

 10 Toes to Bar 

 20 Double Unders 

 10 Snatches...95/65 pounds 

 2min Rest between rounds 

 Record total Reps