WOD 140930

BBS Power Clean 2 RM Metcon 21-15-9 Snatch 95/65 Burpees

789

WOD 140929

bbs back squat 3×4 @ 80%   metcon for time 800m run power clean 155/105 15-12-9 H.R. push up 21-15-9


140926

BBS Deadlift 5×5 @ 65%   Metcon 15 min AMRAP UB Strict Pullups 15 Back squats 115/75 30 DU’s

339

006

WOD 140925

Skill/Goatwork Spend 20 minutes to work on your goats (weaknesses) ie. pull-ups, T2B, HSPU, Handstands, Double unders, etc   Conditioning 1K, 500m, 250m Row for time *you can start with goat work OR rowing since we only have 3 rowers* write down each time


WOD 140924

bbs front squat 3×6 @ 75%   metcon 50 front squat 115/75 50 STOH 115/75 note: the bar must remain in your hands and cannot rest on the ground. IF the bar rests on the ground or leaves your hands you will incur a 5 burpee box jump penalty 30/24


WOD 140923

bbs strict press 5-5-3-3-1-1 increase load each set   metcon 8 min amrap 50 air squats 25 T2B at 8 min mark begin 3 min amrap power cleans 135/95


WOD 140922

bbs back squat 3×6 @ 75%   metcon -for time 50 burpees 40 pull ups 500m run 25 burpees 20 pull ups 500m run


054

140919

BBS Bench press 1rm Metcon 3RFT 21 Box jump overs 30/24 15 HR pushups 9 front squat 155/105


WOD 140918

Skill Work on double unders Metcon 3- 5 min rounds 400 m run then 5 burpee/box jumps 30/24 7 t2b 9 bb thrusters 45/35  


WOD 140917

bbs front squat 1RM   metcon 100′ sled push 200/150 8 burpee over the bar 10 dead lift 225/135