WOD 9-29-16

Skill
Muscle Ups/Pistols

WOD
INCREDIBLE HULK
AMRAP in 20 minutes
5 deadlifts 115/75
5 hang power cleans 115/75
5 front squats 115/75
5 push press 115/75
5 back squats 115/75

WOD 9-28-16

Strength
Bench Press
8-8-8-8

WOD
Five Rounds for time of:
Run 400 meters
6 Ground to Overhead (155/105 lbs)
12 Pull-Ups

WOD 9-27-16

Strength
Every 2 min for 12 minutes
3 Clean and Jerks

WOD
20 min AMRAP
1 shuttle run
8...
8...
(Every 5 min it changes exercises always 8 reps)

KB Swings
HR push-ups

Lunges
Burpees

Sit Ups
Jump Squats

Superman
Deadlifts

WOD 9-26-16

Strength
Back Squat
4x10 for 10 rep max

WOD
10 min amrap
20 DU
5 Burpee Box Jumps