10012015
—–STRENGTH——-
A) STRICT PRESS 5X10
B) FALSE GRIP CHEST-RING PULL-UPS 5XME
——WOD—–
3 ROUNDS
1 MIN ME ROW (CAL)
1 MIN ME RING DIPS
1 MIN ME DOUBLE KB THRUSTERS
1 MIN ME DOUBLE KB PENDLAY ROWS
REST 1 MIN
—–STRENGTH——-
A) STRICT PRESS 5X10
B) FALSE GRIP CHEST-RING PULL-UPS 5XME
——WOD—–
3 ROUNDS
1 MIN ME ROW (CAL)
1 MIN ME RING DIPS
1 MIN ME DOUBLE KB THRUSTERS
1 MIN ME DOUBLE KB PENDLAY ROWS
REST 1 MIN
—–STRENGTH——-
CLEAN+LOW HANGING CLEAN+JERK
EMOM X 12 MIN @ 65%-67.5%
——WOD—–
15.1
9 MIN AMRAP
15 T2B
10 DL 115/75
5 POWER SNATCH 115/75
THEN 6 MIN
FIND 1 RM C/J
BS 5X8@65%
5 SET FOR AMAP
10 MIN
10 PUSH UPS (HR)
10 RING ROWS
2 WALL WALKS
SNATCH+LOW HANG SNATCH
EMOMX12 MIN @65-67.5%
7 ROUNDS
6 ALT SPLIT JERKS (AROUND 60%)
100 M RUN
3 POWER CLEANS (SAME BAR)
REST 20 SEC BETWEEN ROUNDS
**MOBILITY CANCELLED SUNDAY 9/27; GOOD LUCK AT HOA!
——-STRENGTH——
FS 5@60%
5@65%
5@70%
5@75%
——WOD—–
9 ROUNDS
5 PULL-UPS
5 THRUSTERS 95/65
NO MOBILITY TODAY
**MOBILITY CANCELLED TOMORROW
9 AM FREE CLASS
10-11 AM GROUP WOD
11-1 OPEN GYM
**MOBILITY CANCELLED SUNDAY 9/27; GOOD LUCK AT HOA!
——-STRENGTH——
A) HS WALKING PRACTICE
B) B) MUSCLE UP PRACTICE
——WOD—–
5 ROUNDS
45 SEC ME DB SNATCHES ALTERNATING HWP
15 SEC REST
45 SEC ME V-UPS
15 SEC REST
45 SEC ME RING DIPS
15 SEC REST
**MOBILITY CANCELLED SUNDAY 9/27; GOOD LUCK AT HOA!
——-STRENGTH——
CLEAN+LOW HANG CLEA+JERK
EMOM FOR 12 MIN @60-65%
——WOD—–
FOR TIME
25 BURPEES
–THEN
3 ROUNDS
50 DUS
20 OH LUNGES W/ PLATE 45/25
–THEN
25 BURPEES
09222015
**MOBILITY CANCELLED SUNDAY 9/27; GOOD LUCK AT HOA!
——-STRENGTH——
DELOAD WEEK
BS 5@60%
5@65%
5@70%
5@75%
——WOD—–
4 ROUNDS
400 M RUN
15 T2B
REST 1 MIN