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WOD

Monday 9/12/16

Pause Front Squat 8-8-8-8 For Time: 15-12-9-6-3 Burpee 30-24-18-12-6 Butterfly Sit Up 60-48-36-24-12 Double Unders

Alpha/Extra:

EMOM 20, alternating 10 Unilateral DB or KB Rows , L 15-20 Hollow Rocks 10 Unilateral DB or KB Rows, R 15-20 Superman Extensions

Saturday 9/10/16

Saturday Push Press 1RM

Choose one to do first On the 3 min clock, 5 rounds: 10 Chest to Bar Pull-up 10 Burpees to 6’’ Target Max Assault Bike or Row Then: On the 3 min clock, 5 rounds 10 Strict Pull-up 10 BTN Press :30-60 Hollow Hollow

Friday 9/9/16

Clean & Jerk Max 3 Rounds For Time: 400m run 12 OHS 135/95# CAP 9:00

Alpha 1 PS + 1 Snatch Balance, build to max

Thursday 9/8/16

Free Choice/Make-upUse this time: a) to make up for another day’s workout (Monday/Tuesday/Wednesday/Friday); b) to do some GOAT work (improve on weaknesses such as Olympic lifts, double-unders, or handstands); c) for strength training; d) for endurance training like running/rowing; e) or all of the above!

Wednesday 9/7/16

Snatch to max CF Open 16.3 AMRAP 7 10 Power Snatches, 75/55# 3 Bar Muscle Ups

Alpha Power Clean to max

Tuesday 9/6/16

Tuesday Back Squat 1RM

7 Rounds FT: 7 Squat Clean 115/75# 21 Double Unders

Alpha Run 5k Time Trial

Saturday 9/3/16

On a 3 min clock: 10 KB SDLHP, 70/53# Lap around building (back door to front) Max Double Unders in remaining time Rest 3 min, repeat for total of 4 Rounds

Friday 9/2/16

Clean to max, then 90%x4 For Time: 21-15-9 Strict HSPU Strict Pull Up

Thursday 9/1/16

Happy September! Free Choice/Make-up Use this time: a) to make up for another day’s workout (Monday/Tuesday/Wednesday/Friday); b) to do some GOAT work (improve on weaknesses such as Olympic lifts, double-unders, or handstands); c) for strength training; d) for endurance training like running/rowing; e) or all of the above!

Wednesday 8/31/16

Push Press 3RM, then 90%x3x3 With Partner: Partner A: Row 750m Partner B: Max Thrusters while partner rows, empty BB Partner A: Row 500m Partner B: Max Thrusters while partner rows, empty BB Partner A: Row 250m Partner B: Max Thrusters while partner rows, empty BB

Repeat B/A before moving to 500m and 250m. Score = Time to complete minus 2 seconds for every thruster completed.

Alpha Row 5k Trial