09/22 Wednesday WOD

Strength

Weighted pullups 8x8x8

Squat Cleans 3x3x3x3x3

WOD

AMRAP 15mins

3 Power Cleans 80% of squat cleans above

6 HSPU's

9 Box Jumps 24"

09/21 Tuesday WOD

Strength

Bench Press 2x2x2x2x2x2x2x2x2x2

Weight Dips 8x8x8

WOD

4 rounds

500m Row

3min Rest between rounds

09/20 Monday WOD

Strength

Box Squats 2x2x2x2x2x2x2x2x2x2

WOD

5 Rounds

10 Deadlifts 225lbs

20 Pushups

30 Situps

Break you Heart!

09/18 Saturday WOD

Strength

Cluster (clean-thruster) 5x3x3x1

WOD

"Heavy Fran"

15-12-9

Thrusters 135

Weighted Pullups 45lb

09/14 Tuesday WOD

"Angie"

100 Pullups

100 Pushups

100 Situps

100 Squats

Finisher

1 round max reps

Pullups

Pushups

Situps

Squats

Hard to believe it has already been two months since i was at the games in Carson, CA. In the above photo, i had the great experience of judging OPT during the first WOD. What an amazing individual and a moment i will never forget.

09/13 Monday WOD

Strength

Snatch Grip Push Press 5x5x5

Close Grip Bench 5x5x5

WOD

3 Rounds

30 Wall Balls

30 Squat Snatches

Finisher

150 Double Unders

09/12 Sunday WOD

3k Row

09/11 Saturday WOD

Strength

Box Squats 2x2x2x2x2x2x2x2x2x2

WOD

"Pre-Game"

25 Power Snatches 95lbs

25 Power Cleans 95lbs

25 Deadlifts 95lbs

25 Burpee Boxjumps

25 Pullups

750m Row

400m Run

200m Farmers Carry 1pood each hand