10.26.16
Every 2 minutes complete 3 hang cleans at 60-70% of 1RM then 10 minute AMRAP 15 Wall balls (20/14) 15 Kettlebell swings (53/35) then 10 minute AMRAP 12 T2B 12 thrusters (95/65)
10.25.16
METCON: AMRAP 4: 21-15-9 Power snatch (75/55) Burpees Rest 4:00 AMRAP 4: 15-12-9 Power snatch (95/65) Burpees over bar Rest 4:00 AMRAP 4: 12-9-6 Power snatch (115/80) Burpee box jumps (24"/20") * For score: Add 1 second for each rep not completed within time cap then 1x50 good mornings 1x50 hollow rocks
10.24.16
Back Squat 3x5 (+5lbs from last week) then "Heartbreak Kid" 3RFT: 10 front squats (135/95) 20 pull-ups 50 double-unders * Front squats are taken from the floor and not the rack * Rx+: 185/135 and chest to bar pull-ups
10.23.16
Rest day.
10.22.16
Clean & Jerk for load: #1: 2 reps @ 60% #2: 2 reps @ 70% #3: 2 reps @ 75% #4: 1 rep @ 80% #5: 1 rep @ 80% #6: 1 rep @ 80% then PARTNER WOD 1 person working at a time, divided up (movements, order, distance, etc.) anyway 1200m run [...]
10.21.16
Back squat 3x5 (+5lbs) Bench press 3x5 @ 65-75% of 1RM then Retcon 21 - 15 - 9 wall-ball (20/14) power snatch (115/80) directly into 15 - 12 - 9 calorie row hang squat cleans (115/80) directly into 12 - 9 - 6 over-the-bar burpees overhead squat (115/80) then Mid-line work: [...]
10.20.16
EMOMx25 Min 1: 15 wall-balls (20/14) Min 2: 5 snatches (115/75) Min 3: calorie row (14/10) Min 4: 10 burpee box jump over Min 5: Rest RX+: snatches (135/95) then Partner farmer carry 6x200m (53/35)
10.19.16
Athletes vs. Epilepsy Run 1 mile 26 burpee box jumps (24/20) 26 strict pull-ups 26 thrusters (95/65) 26 strict knees-to-elbows 26 kettlebell swings (53/35) Scaled version: 800m run 26 box jumps or step-ups 26 ring rows 26 goblet squats 26 sit-ups 26 kettlebell swings
10.18.16
15 minutes to find 5RM Deadlift then EMOMx21 Min 1: 15/12 calorie row Min 2: 20/15 push-ups Mind 3: 50 double-unders then 100 sit-ups for time
10.17.16
Back squat 3x5 (+5lbs from last week) then GLEN 135 pound Clean and jerk, 30 reps Run 1 mile 15 foot Rope climb, 10 ascents Run 1 mile 100 Burpees or "GLEN JR" 30 Clean and jerks (115/75) 1 mile run 30 ring rows 100 burpees