September 2013

Thunder

WOD 10/1/13 Squat Clean + Hang Squat Clean – 10 minutes to work up to a heavy set of the complex then complete 3 sets at that heavy weight.   “Karen” 150 Wall Ball (20/14)

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Unchain

WOD 9/30/13 Snatch – 10 minutes to find a heavy single   One Snatch every 30 seconds for 5 minutes (70-80% of heavy single)   “Annie” 50-40-30-20-10 Double Unders Sit-Ups

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A Little Heavier

WOD 9/27/13 Deadlift 3-3-3-3-3 Start at 70%. Try to add weight each set.   With A Partner: 400m Run 40 Hang Squat Clean Thrusters (95/65) 40 Toes To Bar 400m Run 30 Hang Squat Clean

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Sprint. And Sprint Again

WOD 9/26/13 3x400m Sprint Rest 3-4 minutes between each effort   AMRAP in 3 minutes 5 Russian Swings Right Arm 5 KB Front Squats Right Arm 5 KB Push Press Right Arm 5 Russian Swings

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Strength At The Bottom

WOD 9/25/13 Back Squats 5-5-5-5-5 All sets around 70-75% of your max   After all 5 sets do one set of back squats at 70% for max reps   For Time: 100 Burpees 5 Deadlifts

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Time To Get Clean

WOD 9/24/13 Press 3-3-3-3 Push Press 3-3-3-3 Do all the sets of press then all the sets of push press. Try to add weight each set   “Litvisleds” 10 Unbroken Hang Power Cleans Sled Pull

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Battle Of The Boxes – September

WOD 9/23/13 Deadlift 2 reps every 30 seconds for 5 minutes  at 75%. Add or remove weight as needed.   “Squat-tember” 10 burpee box jumps (24/20 RX & Scaled) 20 KBS 70/55 (55/35) 30 BS

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Above The Bar

WOD 9/20/13 Sled pull – 4 sets adding weight each set. 200m run after each set   “Fran” 21-15-9 Thrusters (95/65) Pull-Ups

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Compete Every Day

WOD 9/19/13 Clean & Jerk – 20 minutes to find a 1 rep max   3 Rounds: 10 Clean & Jerk (155/105) 10 Burpees   (Men should be able to clean and jerk 225# or

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Sergey

WOD 9/18/13 Deadlift 5-5-5-5-5 start at 60% and try to add weight each set   Litvinovs – 10 Unbroken Heavy Front Squats Followed by a 200m Sprint. Rest 3 minutes after each set. Repeat for

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