9.28.15

Strength- Deadlift
1-1-1-1-1

Metcon- Open 15.5
27-21-15-9 reps for time of:
• Row (calories)/bike
• Thrusters 95/65#

*Rx athletes have priority to use rower
**Sub rower for 400m, 300m, 200m, 100m run

9.27.15

5 rope climb buy in
30-20-10
Hang Dumbbell snatch (70/50)
Back extensions
GHD sit ups
5 rope climb buy out

*400m run between sets

9.26.15

Strength-back pause squats
2-2-2-2-2

Hold below 90° with muscles engaged (Power squat) for 10 seconds.

20 Minute AMRAP
1 deadlift @ 75-85% 1 RM
2 muscle ups/box or band mu
3 squat cleans (205/1115)
4 Handstand push ups

*try box or band bar muscle ups for this workout instead of subbing pull ups and dips

9.24.15

Strength
10-5-5-3-3
Muscle snatch
Power snatch
Squat snatch

*Use the same load for all 3 lifts
**Increase weight each set

Metcon
10 Minute AMRAP
10 Sumo deadlift high pull
10 bar facing burpees

9.23.15

Skill
Double under practice

WOD
50-40-30-20-10
Box jumps (24/20)
front squat (95/65)
pull ups/ring rows

*100 double unders between sets

9.22.15

Skill/strength

Ring Rollouts
10-10-10-10-10

Skin the Cat: Max Reps

20 Minute AMRAP
30 kb swing
30 goblet lunges
30 ring dips
800m run

9.21.15

Sumo Deadlift
7-7-5-5-3-3

8 minute AMRAP
10 db squat cleans (50/30)
250m row

8 minute AMRAP
Ladder
3, 6, 9, 12..
wall ball (20/12)
burpees
*50m Sprint between sets (3 turf lengths)

9.19.15

Strength- Bent over barbell rows
5×10

Metcon- Diane
21-15-9
Deadlift (225/155)
Handstand Push ups

9.19.15

Grace
For time
30 clean and jerks

22 Minute AMRAP
10 db snatch (70/50)
15 ring push ups
20 box jump overs (24/20)

9.16.15

Run 1 mile
100 sit ups (Rx+ stick sit ups)
100 back extension
Run 1 mile