WOD

9.11.2014 WOD

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In Remembrance: Teams of 2: 2001m Row 4 rounds of: 9 Rope Climbs 11 Bear Complexes (135, 95#) 2977m Row We will never forget. Today we honor the men and women of our armed forces, lives lost, and our country affected by 9/11. The order of sequence represents the year, number of planes, month, date, and number of lives lost.

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9.10.14 WOD

Weightlifting Wednesday 3 Position Clean and Jerk 3 sets of: 3 Position Clean and Jerk. Position One – High Hang, pockets Position Two – Hang, mid thigh Postition Three – Low Hang, below knee 7 x 3 Back Squat

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9.10.14 WOD

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WOD Weightlifting Wednesday 3 Position Clean and Jerk 3 sets of: 3 Position Clean and Jerk. Position One – High Hang, pockets Position Two – Hang, mid thigh Postition Three – Low Hang, below knee 7 x 3 Back Squat

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9.9.14 WOD

WOD: “Donny” 21-15-9-9-15-21 Deadlift [225/155] Burpee

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9.8.14 WOD

WOD: “American Dream” 20 min AMRAP 1.2.3.4.5… continue as high as possible, alternating between: Power Clean [185/115] Muscle up

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9.6.14 WOD

WOD: “Kelly” 5 rounds: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14)

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9.5.14 WOD

WOD: 10.9.8.7.6.5.4.3.2.1 reps of: Jerk [155/105] – no racks Pull ups STRENGTH: 5×5 OHS Pause Squats *3-5 second pause at the “rock” bottom of each rep. Lighter and lower is better.

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9.4.14 WOD

WOD: 3 RFT: 500m Row 12 Burpees 21 Box Jumps [24/20″] STRENGTH: 4×6 Front Squats, across *Special WOD for Lunch Crunch* Show up to find out

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9.3.14 WOD

Weightlifting Wednesday Snatch Complex 5×1 Power Snatch + Squat Snatch Clean Complex 5×1 Power Clean + Squat Clean

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9.2.14 WOD

WOD: 3 RFT: 10 T2B 10 Front Squats [165/115] 10 Burpees STRENGTH/SKILL: EMOM x 10 Odd: 10 Heavy Wall Balls [30/20] Even: 40 Double Unders

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