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WOD
SEPTEMBER BENCHMARK 5km Run - If you can't make it in today, make sure to get this one in by Friday.
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WOD
Part 1: CINDY AMRAP in 20 mins 5 Pullups 10 Pushups 15 Airsquats Part 2: 500m row Benchmark follow up testing from the start of the month. Time to measure your improvements. WOD
Strength: 15 mins to find 1RM snatch Conditioning: AMRAP in 9 mins 3,6,9,12,15 etc reps Snatch @ 70% of 1RM Box jumps WOD
Conditioning: 4 rounds each for time on a 6 minute timer: 400m run 50 air squats 200m run w MB @ 9/6kg Midline/ core work WOD
Strength: 12 minutes to establish 1RM for Clean and Jerk Conditioning 5 Power Cleans (70%), 10 Man Makers (17.5, 12.5kg), 15 KB Swings (32, 24kg) 4 Power Cleans, 8 Man Makers, 12 KB Swings 3 Power Cleans, 6 Man Makers, 9 KB Swings 2 Power Cleans, 4 Man Makers, 6 KB Swings 1 Power Clean, 2 Man Makers, 3 KB Swings * REMINDER
6 week challenge nutrition/goal setting seminar 6:30 tonight following our 5:30 session. Open to everyone, Bring friends and family. WOD 10 rounds for load and time: 3 deadlifts 5 pullups 10 pushups 15 squats - Every 2 minutes complete 200m run WOD
METCON "Fight Gone Bad" 3 rounds for total reps/ 1 min at each station Wall balls 9/6kg SDHP 35/20kg Box Jumps 50cm Push press 35/20kg Row (cals) 1min rest WOD
Conditioning: (Part 1) 5 rounds 3 Turkish get up (right and left) @ 20/12kg 24m broad jump (Part 2) 5 rounds each for time on a 3 minute timer/rest remainder 3 back squat @ 80% 1 rm 200m sprint WOD
Strength: Strict Press 5,5,5,5,5 Conditioning: For time Buy in- 500m Row then; 21, 18, 15, 12, 9, 6, 3 Ring push up Rack position BB alternating lunge @ 50/30kg Cash out- 80m sled push 60/40kg WOD
Strength: 12 minutes to establish a heavy complex of 1 snatch + 1 hang snatch + 1 snatch balance + 1 OHS METCON AMRAP 12 15 deadlifts @ 100/60kg 50 double unders 15 T2B/K2E |
  
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