09192018

Wod

Part 1

Shoulder Press

All numbers are based off of 90 percent of 1rm +5 lbs

Set 4: 5@65%

Set 5: 5@75%

set 6: 5+@85%

Part 2

200 Double-under buy in

Three rounds

15 Handstand Push-ups

10 Barbell Power Snatches (115/75)

200 Double-unders

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09182018

Wod

30 Minute Amrap

800 Meter run

10 Double Kettlebell Swings (24/16×2)

20 Box Jumps (24/20)

10 Double Kettlebell Cleans (24/16×2)

30 Sit-ups

09172018

Wod

Wod

Part 1

Back Squat

All numbers are based off of 90 percent of 1rm +10 lbs

Set 4: 5@65%

Set 5: 5@75%

set 6: 5+@85%

Part 2

15 12 9 6 3

Dumbbell Squat clean thruster (50/35×2)

Chest-to-bar Pull-ups

09152018

 

Wod

 

In teams of two

 

Four Rounds of cindy

100 Partner Kettlebell Swing and Pass (use plastic weight)

 

Three rounds of Cindy

100 Partner Skips

 

Two Rounds of cindy

50 Synchro Knees-to-chest

 

One round of cindy

 

50 Partner Sit-up Wall-balls