Monday, 22 Sept 2014

Skill work – frog stands, press to
head/hand stands

Squat (ME) – 3@50% 1RM, 3@60%,
3@70%, 3@80%, 2@90%,
1@95%, 1@105%
- rest 90-120 sec between sets >80%

For time
1:00 Handstand hold
40 KB snatches (24/16 kg)
40 OH lunges (95/65 lb)
40 KB snatches (24/16 kg)
1:00 HS hold

Cash out
3-5 min of side planks, switch every
30-60 sec as needed
Hang from the bar (3x30sec)

Thursday, 18 September 2014

Skill work – frog stands, press to
head/hand stands

Squat(DE) – 8x3reps@70% 1RM,
EMOM

Tabata Something Else
8 rds (work 20 sec, rest 10 sec)
for each movement (every rep
counts)
Pull-ups
Push-ups
Abmat sit-ups
Squats

Cash out
Hang from the bar (3x30sec)

Tuesday, 16 September 2014

Skill work – frog stands, press to
head/hand stands

Deadlift (ME) – 3@50% 1RM, 3@60%,
3@70%, 3@80%, 2@90%,
1@95%, 1@103%
- rest 90-120 sec between sets

AMRAP in 10 min
15 snatch (50% 1RM)
- if pwr snatch, then do an
OHS after each pwr snatch
Run 300m

Cash out
Hang from the bar (3x30sec)
20-40 jumping lunges

Monday, 15 September 2014

Skill work – frog stands, press to
head/hand stands

Squat (ME) – 3@50% 1RM, 3@60%,
3@70%, 3@80%, 2@90%,
1@95%, 1@103%
- rest 90-120 sec between sets

AMRAP in 7 min
10 burpees
10 CTB pull-ups
10 thrusters (95/65 lbs)

Cash out
20-40 GHD sit-ups

Saturday, 13 September 2014

9/11 Tribute WOD (Teams of 2)
Reps broken down to 9 or 11 (As each team member sees fit)

2001 Meter Row
175 KB Swings (Represents Flight AA175)
125 Burpees (Represents the # that Died in the Pentagon)
110 Thrusters (Represents the Number of floors in Each Tower)
110 Walking Overhead lunges
93 Box Jumps (Represents Flight 93)
77 Deadlifts (Represents Flight 77)

Friday, 12 Sept 2014

Skill work – frog stands, press to
head/hand stands

Deadlift(DE) – 8x3reps@70% 1RM,
EMOM

AMRAP in 9 min
15 SDHP (95/65 lbs)
15 box jumps (24/20″)
15 ball slams (20/15 lbs)

Cash out
Hang from the bar (3x30sec)
20-40 ring dips

Thursday, 11 Sept 2014

Skill work – frog stands, press to
head/hand stands

Squat(DE) – 8x3reps@70% 1RM,
EMOM

7 RFT
5 HSPU
9 TTB
Row 200m (sub run 200m +
10 lunge steps if rower
isn’t available)

Cash out
Hang from the bar (3x30sec)
20-40 GHD back ext