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WOD Archive for September 2014

September 30, 2014

Back squat 80%x2x6
Buy In: 15 HSPU then
3 rounds of
70 Double Unders
50 Sit-ups
30 Burpees
Cash Out: 15 HSPU

September 29, 2014

Tempo Bench press 5x5
+ Super set db Bent over row
"Badger" Partner Style
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Partners will split the work of the squat cleans and pull-ups. One partner working at a time. Both partners must run the 800m.

September 26, 2014

3 position Clean (hip,knee,floor): Work up to a heavy set; then EMOMx5 @ 75%
20:00 AMRAP
10 KB thrusters 53/35 (2 KBs)
200m run
20 KB thrusters
200m run
30 KB thrusters
200m run
 

September 25, 2014

Hi hang Power Snatch + Snatch: Work up to heavy set; then EMOMx6 @ 75%
 
"Diane" 21-15-9
Deadlift 225/155
Handstand push ups

September 24, 2014

 Hi hang Power Cleans + Clean: Work up to heavy set; then EMOMx6 @ 75%
6 rounds of
200m run
20 pull ups
10 hang power cleans 155/105

September 23, 2014

3 position Snatch (hip,knee,floor): Work up to a heavy set; then EMOMx5 @ 75%
8 rounds of
1:00 ME wall balls
:40 ME box jumps step down
:20 rest

September 22, 2014

Paused Front Squats: Work up to a heavy triple
Every 2:00 for 7 rounds
50 DU
7 front squats 165/110
7 over the bar burpees

September 19, 2014

Snatch grip deadlift - build to a heavy set
EMOM x 6 min 5 snatch deadlift @90% of snatch
3:00 rounds, resting 1:00 between:
1 - 25 KBS, 15 Burpees, AMRAP KB Snatches
2 - 25 KBS, 15 Burpees, AMRAP KB Clean and Jerks
3 - 25 KBS, 15 Burpees, AMRAP KB Goblet Squats
Rest 5 minutes, then repeat once more.
Rx Weights - 53 / 35

September 18, 2014

3 Position clean - build to a heavy set
EMOM x6 min  2 power clean + 2 jerk @65% of heavy set
12-9-6
Front squats 135/95
Push jerks
400m run after each round

September 17, 2014

Power clean + 2 cleans, build up to a heavy set.
EMOM x6 minutes clean + front squat @ 65% of heavy set
"The Chief"
5 - 3:00 AMRAP (1:00 rest in between rounds)
5 Power cleans 135/95
6 Push ups
9 Air squats

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