9/28
A.
Take 15 minutes to build to a heavy Snatch
B.
Take 10 minutes to build to a heavy Clean & Jerk
Take 10 minutes to build to a heavy Clean & Jerk
C.
Take 15 minutes to build to a 3-RM Bench Press
Take 15 minutes to build to a 3-RM Bench Press
D.
For time:
100 Kettlebell Snatches (24/16 kg)
(50 each arm, you decide how you partition the reps)
For time:
100 Kettlebell Snatches (24/16 kg)
(50 each arm, you decide how you partition the reps)
A) 230! I hit 225 right before that.
230
225
B)265
C) 205
D)Skipped
Partner WOD with Drew
20 min. partner WOD
Alternate minutes
1 Round of Cindy
Max rep Muscle Ups remainder of the time
6,5,4,2,1,2,2,2,2,2-28
9/26
A.
Five sets of:
Front Squat x 3 reps @ 85% of 1-RM
Rest 2-3 minutes
Five sets of:
Front Squat x 3 reps @ 85% of 1-RM
Rest 2-3 minutes
B.
Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30″/24″)
(Russian swings – only to shoulder height)
Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30″/24″)
(Russian swings – only to shoulder height)
Rest 5-7 minutes, and then . . .
C.
Four sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Rest
(Challenge yourself to get as far north of 100 reps as possible.)
Four sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Rest
(Challenge yourself to get as far north of 100 reps as possible.)
A) 2x285, 3x265
B) 2:59
C) 30,27,26,26-109
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