WOD 9-16-16

WOD
Teams of two, alternating each
movement, complete TEN rounds
of:
10 barbell overhead walking lunges
10 burpees
Run 300 m

(partner A perform 10 lunges partner B performs
10 burpees, partner A runs 300m, partner B performs
10 lunges, etc..............)

WOD 9-15-16

Skill:
Muscles Ups

Strength:
Squat Snatch
(4 min to do each set, 20 min Total)
6 at 60%
4 at 70%
3 at 80%
2 at 90%
1 at 95%

WOD:
Alternating Tabata (12 min total)
Pull ups
Box jumps
DU

WOD 9-13-16

Skill
Squat Clean
Strength
10 EMOM 3 Heavy Strict Press (No Racking)
WOD
16 Min EMOM
Even # 10 Burpees
Odd # 5 Power Cleans

WOD 9-12-16

Strength
Dead Lift 3x8 @ 55-65-75%

Skill
Every 2 minutes for 10 minutes
5 SLDL KB or DB

WOD
8 min AMRAP
8 Wall Balls
8 Box Jumps
8 Burpees