Friday September 4,2015

Skill
EMOM for 18 min
3 power cleans+1 thruster
1 Mile Run – BUYIN

WOD:
Run 400 m
50 box jumps 24/20
50 goblet squats
50 KB swings
Run 400 m

Athletes choice on KB

9.3

A) underhanded Barbell Row
5×10(rest as necessary; but do 50 dubs during your rest)

B) pendlay row
3×3 (rest as necessary; but do 50 dubs during your rest)

C) 20 min EMOM
Even: strict Cindy odd: 15 burpees

Thursday September 3, 2015

A Fitness Party

45 minute clock:
A) run 2 miles; Find 0-2 friends to run with.
(Along the canal at Natomas location)

Rest 7 minutes:

B) teams of 2 or 3
100 full snatches 115/75

If teams of 3, people barbell can’t touch the ground, and one person must hold plank. If it does 10 burpees per athlete. If doing this solo it’s 45 reps.

C) at 40:00 if you/your team is done with snatches:
Max distance walking lunges.

9.2

A) 30 power snatch+hang power snatch complex for time

135/95

10 min cap

B) 30 power clean+hang power clean and jerks for time

135/95

10 min cap

C) 30 muscle up+ring dip for time

10 min cap

D) row 3k+1 mile run

:20 sec all out sprint on the rower every 2 min, 4 min, 6 min, 8 min, 10 min. 1 mile run should include a sprint finish for the last 200m.

Wednesday September 2, 2015

Skill:
hold + ring row ladder
(Set bottom of rings to hip height)

10 minutes
:05 at top plus 5 ring rows

Add :05 each round. Ring rows stay at 5 the whole time. Work up as long as possible. Moving feet to allow longer ring support is okay and perhaps necessary as time clock moves on. Raising rings is appropriate in certain cases.

WOD:
5 rounds
Run 200 m
10 burpees
10 pull-ups