September 2012

#PubRun3

WOD 10/1/12 EMOM for 5 minutes: 2 Hang Squat Cleans @ 70% -then-   Establish a 1RM Back Squat.   Cash Out: Max Double Unders in 2 minutes immediately followed by a 400m run. Score

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Row’ed Kill

 WOD 9/28/12 Deadlift 5-5-5-5-5, Try to do all sets above 70% of max   Rest   Row 500m Time Trial   Rest   50 Toes To Bar & 50 Ring Push-Ups – Not for time

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Doctor Knows Best

 WOD 9/27/12 7 Sets of 3 Hang Squat Cleans + 1 Jerk Heaviest possible, rest roughly a minute between sets   For Time: 400m Run 40 Hand Release Push-Ups 30 Walking Lunges Holding Kettlebell Overhead

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Heavy Shoulders

WOD 9/26/12 5X5 Back Squats @ 75% – rest 90 sec.   -then-   1 minute AMRAP of Shoulder to Overhead @ 185/120#   -then (no break)-   100 Burpees for time. *Perform 2 Power

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Good Bite

WOD 9/25/12 Rope Climb Skill Work 10-15 minutes – Practice getting a good “bite” on the rope with your feet and supporting yourself with your legs. Reach up to with your arms and hang while

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Half Mile

 WOD 9/24/12 20 minutes to establish a 1RM Snatch.   -then-   For Time: Run 800m 75 Wall Balls 20/14# Run 800m Who’s going to go unbroken on the 75 wall ball?

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Jump Jump

 WOD 9/21/12 2,2,2,1,1 Back Squats @ 90-95% – rest 2 minutes.   -then-   Every 90 seconds for 15 minutes (10 total rounds): 21 Double-Unders 7 Pullups 3 Ground to Overhead   Notes: The goal

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Run Faster

WOD 9/20/12 Heavy snatch practice. Try to get in at least 5 heavy reps (85-95% of your 1RM). If you feel good try and set a new max!   “Nancy” 5 Rounds: 400m Run 15

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Pre-Firebreather

WOD 9/19/12 7X2 Pause Front Squats (3 seconds at bottom) – heaviest possible, rest 60 sec.   -then-   5 rounds for total working time: 100m Shuttle Run (10m sections) 15 HR Pushups 10 Hang

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Beauty In Strength

WATCH: “Beauty in Strength”   WOD 9/18/12 15 minute skill work 1 Squat clean + 2 front squats   1a) 3XME Strict Pullups – rest 45 sec. 1b) 3X10 Heavy DB Snatches (10/arm) – rest

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