Tuesday September 30th 2014

Main – WODWeightlifting2-Position Snatch (7X1 AHAP)1) Above Knee 2) FullMetconMetcon (Time)21-15-9 Push Press (95/65) Wall Balls (20/14) 15-12-9 Hang Snatch (95/65) Pull-Ups 9-6-3 OHS (95/65) Ring...

Monday 9/29/14 #TGIM

Main – WODWeightliftingBear Complex (20 Minutes to establish a 5 Rep Max. *Unbroken)Power Clean Front Squat Push Press Back Squat Second Push PressMetconMetcon (AMRAP – Rounds and Reps)8 Minute AMRAP 6 Power Cleans (135/95) 8 Burpees 6 Shoulder to Overhead...

Clydesdale Saturday 9/27/14

Main – WODMetconMetcon (AMRAP – Rounds and Reps)25 Minute AMRAP Teams of 2 50 Thrusters (#45/#35) 40 KB Swings (53/35) 30 Burpee Box Jump Overs (24/20) Run 400m (Each Partner Runs 200m Relay)

Friday 9/26/14

Main – WODWeightliftingFront Squat8 Minute EMOM 3 Front Squats @ 80%MetconMetcon (Time)3 Rounds 60 Double Unders 30 Wall Balls (20/14) 15 Front Rack Lunges (95/65)