October 21/15: Sneaky EMOM

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Strength:

5 @ 60%, 5 @ 65%, 5 @ 70% for floor press

WOD:

EMOM for 10 minutes of

5 pull-ups

10 hand release push ups

20 double unders

Cool Down:

10 x 50m sprints

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October 14/15: Burpees and Snatches

Skill:

Floor press: 3 x 4 at 80%, 3 x 2 at 90%, 3 x 1 at 95%

WOD:

12 AMRAP

10 burpees over the box (24/20)

10 power snatch (115/75)

October 7/15: Walking Lunges, Push-Ups & Sit-Ups

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Strength

5 @ 75%, 3 @ 85%, 1 @ 90% for the floor press

WOD

4 x 4 minute AMRAP

10 overhead walking lunges (45/25)

10 plate push-ups

5 atomic sit-ups

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September 30/15: Ladders Can be Dangerous

Strength:

3 x 5 at 85% of your 1 rep max of the floor press

WOD:

50 double unders

45 kettlebell swings

40 double unders

35 hand release push-ups

30 double unders

25 push jerks (115/75)

15 handstand push-ups

10 double unders

 

September 23/15: 8 rounds, Bring Your Kettlebell

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Strength:

5×5 floor press at 80% of 1 rep max

WOD:

Rounds for time

40 double unders

20 russian twists with a kettlebell (53/35)

10 shoulder to overhead, 5 left and 5 right, with kettlebell

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September 16/15: Ladder of Thrusters & Pull-Ups

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Strength:

Floor press–5×5 @ 70% of your 1 rep max

WOD:

10 minute ladder

3 Thrusters (95/65)

3 pull-ups

6 Thrusters (95/65)

6 pull-ups

9 Thrusters (95/65)

9 pull-ups

etc.

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September 9/15: 12-9-6-3 Ladder

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Strength:

Find your 1 rep max of the floor press

WOD:

For time 12-9-6-3-6-9-12 of

handstand push-ups

power cleans (135/95)

box jumps

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