9-31-16

9-31-16

teams of 2

21-15-9
Partner Deadlift (315/225)
synchronized Burpee over bar

@ 10min

21-15-9-6
Sync. Plate Ground To Overhead (45/25)
Sync Jumping Air Squats

@ 15

21-15-12-9-6-3
Sync Sit ups
Sync Push ups

@ 25

Mile Relay

9-29-16

Skill/strength
7 min – Rope climb practice (work legless)
7 min – Handstand walk/wall walks

wod
3 sets not for time
50′ sled push unbroken
4 Tire flips
60sec farmer carry Kb/DB hold (55/35)

Post wod
Foam roll everything 🙂

9-28-16

Mobility:
Banded hip stretch 2 min per leg
Pigeon stretch 2 min per leg
Banded shoulder stretch 2 min per arm

Wod

Open Test

20 min amrap
50 Wallballs 20/14
50 Double unders
40 box jumps 24/20
40 Toe to bar
30 Chest to bar
30 Burpee
20 Power clean 145/100
20 Shoulder to overhead
10 Power Snatch
10 Ring Muscle ups

9-24-16

teams of 2

Against a 5 min clock to complete
100 Clean and Jerk (95/65)
Against a 5 min clock
100 wall balls
Against a 5 min clock
100 box hops
Against a 5 min clock
100 hang power cleans (95/65)
Against a 5 min clock
100 cal row

*start next movement every 5 min mark

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