Monday 9/7/15 - Closed for Labor Day

 

Tues 9/8/15 (9:45am, 5pm, 6pm, 7pm)

Strength/ Skill:  3 rds

6 strict ring dips

6 strictpullups

3 rope climbs

WOD- 6rds for time

30 DU

15 Hang Power Cleans 115/75

7 HSPU

 

Wed 9/9/15 (5:45am, 5pm, 7pm)

Hero WOD- Rene

7 rds for time :

400m run

21 lunges

15 pullups

9 burpees

 

Thurs 9/10/15 (5pm, 6pm)

Strength:  Pendlay Row E2MOTM

3-3-3-3-3-3-3-3-3-3 work to heavy set of 3

For time: mainsite WOD

50 snatches 135/95

 

Friday 9/11/15 (5:45am, 9:45am, 5pm)

Back Squat 10@60%, 10@65%, 8@70%, 8@75%  every 2 min

Front Squat – 5@60%, 5@65%, 5@70%, 5@70%

WOD- for time

1000m row buy in (start in heats)

3 rds for time

10 wallball

10 box jumps

10 pushups  

 

Saturday 9/12/15 (8:30am)

WOD for time :

2001m run or row

11 Box Jumps (30/24)

11 Thrusters (125/85)

11 Burpee chest to bar pullups 

11 power cleans (170/120)

11 HSPU

11 kb swings (2pood/1.5 pood)

11 T2B

11 Deadlifts (170/120)

11 push jerks (110/75)

2001 meter run or row