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Wednesday

Wednesday 10/1 1. 5×2+2 Snatch Push Press+OHS 75-80% 2. 15-12-9-6-3 For Time: OHS (135/95) KBS (2/1.5)

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Tuesday

Tuesday 9/30 1. Skill: Rope Climbs, Max Reps in 2 Minutes* 2. 21-15-9 For Time: Pull Ups Lateral Box Jump Over (30/24″) *1 Set.

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Monday

Monday 9/29 1. 5 Rounds For Time (135/95): Run 200m 2 Rounds of: 5 Deadlifts 5 Power Cleans 5 Push Jerks 2. Plank Hold, Accumulate 2-3 Minutes *Please bring/wear long pants or socks to tomorrow’s wod. We will be climbing ropes or learning

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Friday

Friday 9/26 1. 5×1+1: 3 Position Clean+Jerk 70-75% (Floor, Knee, Mid-Hang) 2. 5 Rounds For Time (155/105):* 3 Hang Power Clean 3 Front Squat 3 STOH *Rests can only be taken when a round has been completed. Dropping the barbell during a

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Thursday

Thursday 9/25 1. Skill: Muscle Up Progressions 2. For Time: 2 Muscle Ups/20 T2B/40 Double Unders 2 Muscle Ups/15 T2B/30 Double Unders 2 Muscle Ups/10 T2B/20 Double Unders 2 Muscle Ups/5 T2B/10 Double Unders Reminder: No yoga tonight.

Wednesday

Wednesday 9/24 1. HBBS-Max Reps at 80% 1RM* 2. 3 Rounds For Time: 30 Jump Squats 20 KBS (2/1.5) 10 Deadlifts (225/155) *No more than 1 attempt at the prescribed percentage.

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Tuesday

Tuesday 9/23 1. Skill: Freestanding Handstand Push Ups 2. 7 Minute AMRAP: 7 Power Cleans (135/95) 7 Handstand Push Ups

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Monday

Monday 9/22 1. 7×3 Hi-Hang Snatch* 2. 3-5 Sets AFAP: 8 C2B Pull Ups 8 Thrusters (135/95) 8 Burpee Box Jumps (24/20″) Rest 2 Minutes *Work up to a weight that allows for good technique.

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Friday

Friday 9/19 1. Find your 1RM High Bar Back Squat 2. “Elizabeth” 21-15-9 Clean (135/95) Ring Dip

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Thursday

Thursday 9/18 1. In 20 Minutes, Find your 1RM Snatch 2. In 5 Minutes* Run 800m Max Rep T2B *Score is total number of T2B’s completed.