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Thursday 9/15/16 WOD

Metcon:

For Time

30 Overhead Squats (65/95)

40 Cal Row

50 Wallballs (14/20 @ 9/10ft)

60 Power Snatch (65/95)

50 Wallballs (14/20 @ 9/10ft)

40 Cal Row

30 Overhead Squats

*28 minute cut-off*

Wednesday 9/14/16 WOD

Strength:

EOMOTM X 12 minutes

6 Back Squats

Metcon:

AMRAP X 9 minutes

3 Deadlifts (245/365)

6 Strict Handstand Push-ups

9 Box Jumps (24/30)

*At least 5 Rounds to Rx*

Tuesday 9/13/16 WOD

Metcon:

For Time

20 Power Cleans (85/125)

100 Double-Unders

30 Pull-Ups

20 Power Cleans (85/125)

100 Double-Unders

20 Chest 2 Bar Pull-ups

20 Power Cleans (85/125)

100 Double-Unders

10 Muscle-Ups

*20 minute cut-off*

Monday 9/12/16 WOD

Strength:

EOMOTM X 10 minutes 

5 Squat Clean Thrusters

Metcon:

-Start with 60 Air Squats-

4 Rounds

8 Shoulder 2 Overhead (105/155)

12 Push-ups

-End with 60 Air Squats-

*10 minute cut-off*

Saturday 9/10/16 WOD

Strength:

5 Sets of-

3 Hang Squat Snatch

*These do not necessarily need to be unbroken but should be done one right after another with little to no rest in between*

Metcon:

3 Rounds

15 Toes 2 Bar

15 Ring Dips

15 Overhead Squats (65/95)

*12 minute cut-off*

Friday 9/9/16 WOD

Metcon:

AMRAP X 20 minutes

5 Clean and Jerks (115/165)

20 Wallballs (14/20 @ 9/10ft)

40 Double-Unders

*At Least 7 rounds to Rx*

Thursday 9/8/16 WOD

Strength:

EMOTM X 6 minutes, AMRAP the 7th

5 Deadlifts

Metcon:

-Start with 50 sit-ups-

2 Rounds

30 Back Squats (65/95)

6 Rope Climbs

-End with 50 Sit-ups-

*12 minute cut-off*

Wednesday 9/7/16 WOD

Metcon:

6 Rounds

8 Hang Power Snatch (75/115)

12 Dumbbell Step-ups (35/55)

16 Burpees Over the Bar

*25 minute cut-off*

Tuesday 9/6/16 WOD

Strength:

5 X 4 

Front Squats w/ a 3s Pause in the bottom

*Maintain good form in the pause at the bottom.*

Metcon:

10-8-6-4-2

2-4-6-8-10

Squat Cleans (105/155)

Strict Handstand Push-ups

*10 minute cut-off*

Monday 9/5/16 WOD

Happy Labor Day!

Metcon:

Hero WOD “Jack”

Jack Martin

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

AMRAP X 20 minutes

10 Push-Press (75/115)

10 Kettlebell Swings (35/55)

10 Box Jumps (20/24)

*At least 12 Rounds to Rx*