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WOD

Friday 9/23/16

@0:00AMRAP 20: 10 Strict HSPU 20 TTB 30 Wall Ball 20/14#

rest 5 min

@25:00 AMRAP 10: 5 Bar Muscle Ups 10 Strict Ring Dips 15 Deadlifts 255/175#

For Time: Run 400m 10 HSPU, deficit 45+15+15# Run 400m 15 HSPU, deficit 15+15# Run 400m 20 HSPU, no deficit 15# Run 400m

(CAP 16 min)

Thursday 9/22/16

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 9/21/16

3 sets (rotate w/ partners)10 Rear Delt Flyes @ 303 Tempo, Light 10 Supermax Extension w/ Pause @ top 10 Scapular Push Ups

Every 2 minutes for 5 sets (10 min) 10 Supine Grip Barbell Row 5 Candlestick Negatives

AMRAP 5 5 Burpees 10 Hollow Rocks 10 Russian KBS 70/53#

Alpha Pause Front Squat 7-7-7-7

Monday 9/19/16

2 Low Hang Cleans + Jerk + BTN Jerk 1-1-1, 3x1 For Time:

21-15-9 Calorie Row Chest to Bar Pull Up

Tuesday 9/20/16

Deadlift 8-8-8-8Build 3, drop 4th set 10%

10 Rounds FT: 20 Double Unders 5 Thrusters 95/65#

Alpha OHS 6RM, then 90%x6x3

Saturday 9/17/16

Press 8RM, then 90%8x3 “Hanging Annie” For Time 40-30-20-10 Double Unders Toes to Bar

Friday 9/16/16

Low Hang Clean 3-3-3, 3x3 For Time: Run 400m 10 HSPU, deficit 45+15+15# Run 400m 15 HSPU, deficit 15+15# Run 400m 20 HSPU, no deficit 15# Run 400m

Thursday 9/15/16

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 9/14/16

Stiff Legged Deadlift 8-8-8-8 In teams of 3:

Row 1000m, teammates must hang from bar while partner rows. If partner drops they must rotate. Assault Bike 100 cals, teammates must hold plank while partner bikes. If partner drops they must rotate. AMRAP Synchronizd Burpees over bar. 12 min CAP

Tuesday 9/13/16

“Brenton”5 Rounds for time: Bear Crawl 100 feet Standing Broad Jump 100 feet Do 3 burpees every 5 broad-jumps

Alpha Btn Jerk 3-3-3, 3x3