Month: September 2016

Row/Russian KBS/Pullups

Strength Rope Climbs 5 sets x 3 climbs. *Set of 3 should be as fast as possible. Rest as needed between sets. Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day 2 Rounds Row1000 m 42 Russian KBS 24 Pull-ups

Push-ups/V-ups/Sprint

Strength Front Squat 3 sets of 6 reps. Increase weight with each set if possible. Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day 4 rounds 10 push ups 20 V ups 40 yard sprint

“Fran”

Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day “Fran” 21-15-9 Thrusters (95/65) Pull-ups

KBS/Russian Twists/KB Step-ups

Strength Hollow Rock – 60 sec. x5 Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day 3 rounds for time of: 20 Kettlebell Swings, (53/35 lbs 15 Kettlebell Russian Twists, 53/35) 10 Kettlebell Step Ups (53/35, 24/20)

“Running DT”

Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day “Running DT” Five rounds for time of: Deadlift, 12 reps (adv. 155/105) Hang power clean, 9 reps (adv. (155/105) Shoulder to Overhead, 6 reps (adv. 155/105) Cashout: 800m Run

Double Unders/Sit-ups

Strength 3 Min. Handstand Holds (scaled – 3 min. overhead dumbbell holds (25lb/20lb) Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day 5 Min – Max rep Double Unders 5 Min. – Max rep Sit-ups (adv. GHD) (no rest between)

Happy Birthday Devin!

Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day Devin’s BDAY WOD 3 Rounds (adv. 4 Rounds) 9 Overhead Squats (95/65) 17 Burpees Cashout: 2005m Row

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