Monday - 300919

Metcon: "Murph" For time: Run 1600m 100 Pullups 200 Pushups 300 Air Squats Run 1600m *Wear a 9/6kg vest *Split reps how ever you like (not runs)

Sunday - 290919

Strength: Good Morning 10-10-10-10 Metcon: AMRAP in 16min: 12 KB Snatch (#24/16) 6 Burpees 3 Ring Muscle-ups

Saturday - 280919

Strength: Tempo Deadlift @3030 3-3-3-3-3 Metcon: In teams of 3 for time: 120 DB Thrusters (#22.5/15, x2) 90 DB Burpees 30 Sandbag over shoulder (#70/45) *one works, one rest and one holds a plank Weightlifting: -Hang clean+squat+power jerk (50%) 1+1+1 /3 (60%) 1+

Friday - 270919

Strength: Bent-Over Rows 5-5-5-5-5 Metcon: For time: 50-40-30-20-10 Wallballs (#10/6) Abmat Situps Endurance: AMRAP in 30min: Row 800m 20 DB Burpees (#15/10, x1) Run to stairs 20 DB Thrusters (#15/10, x1) Skills: Ring Muscle-up

Thursday - 260919

Skill: Rope Climb Metcon: AMRAP in 20min: 1 Rope Climb 5 HSPU 10 V-Ups 15 Air-Squats

Wednesday - 250919

Strength: E2.5MOM for 15min (6 sets): 1 Paused Power Snatch + 1 Hang Power Snatch *pause for 3sec at knee height at the power clean Metcon: AMRAP in 15min of: 10 KB Front Rack Reversed Lunges (#32/24, x1) 7 Toes-to-bar 3 Wall Climbs Endurance: In teams of 2: Accumulate:

Tuesday - 240919

Skill: Double/Tripple Unders Practice Metcon: For time: 100 Double Unders 21 Deadlifts (#80/50) 100 Double Unders 15 Power Cleans (#80/50) 100 Double Unders 9 Front Squats (#80/50) 100 Double Unders 3 Jerks (#80/50) Weightlifting: -Power clean + Hang Power clean (60%) 1+1 /3 (65%) 1+

Monday - 230919

Strength: Front Squat 3-3-3-2-2 *Pause for 5sec at the bottom of the LAST rep of each set Metcon: In Pairs for time: 100-80-60-40-20 Pushups 16-16-16-16-16 Thrusters (#60/40) Endurance: "Whitten" 5 Rounds for time: 22 KB Swings (#32/24) 22 Box Jumps Run 400m 22 Burpees 22 Wallballs

Sunday - 220919

Strength: Press 3-3-3-2-2 Metcon: 10 Rounds for time: 10 Kettlebell Swings (#24/16) 10 Box Jumps 10 Hang Power Cleans (#43/30) Endurance: On a running clock: 00:00-12:00: Run 1200m Max Burpee Pullups in remaining time 12:00-24:00 Run 1200m Max Burpee Toes-to-bar in remaining time 24:

Saturday - 210919

Wod Strength find 3 max reps OHS Metcon AMRAP in 20min: 12 Deadlifts (#52/35) 10 Box Jumps 8 Push-Press (#52/35) "Black Pandas" / Competitors A. Weighted Ring Muscle-Ups do one rep every 2min, start with bodyweight and add 1.25kg every set. start with strict until failure

Friday - 200919

WOD Strength: Paused Push-Press 5-5-3-3-2-2 Pause for 3sec at the bottom of the “dip” Metcon: 5 Rounds for time: 10 Deadlifts (#100/70) 5 Ring Muscle-ups Endurance: 5 Rounds for time: Run 800m 40 Situps 40 Pushups 40 Back Extensions Skills: 1. Double Unders 2. Kipping Toes-to-bar

Thursday - 190919

Strength: Weighted Dips 3-3-3-3-3 Max unbroken pushups after each set Metcon: AMRAP in 15min of: 3-6-9-12.... Sumo-Deadlift High Pulls (#52/35) Box Jumps

Wednesday - 180919

Strength: Power Clean 3-3-3-3-3 Metcon: For time: 50-40-30-20-10 Double Unders 25-20-15-10-5 Toes-to-bar 10-10-10-10-10 KB Hang Squat Cleans (#32/24, x1) Enurance: 6 Rounds for time: Row 300m 10 Box Jump Overs Run 200m 10 Box Jump Overs 100 Double Unders

Tuesday - 170919

Metcon: "Tommy Mac" 2 Rounds For Time: 12 Burpees 12 Thrusters (#52/35) 12 Burpees 12 Power Snatches (#52/35) 12 Burpees 12 Push Jerks (#52/35) 12 Burpees 12 Hang Squat Cleans (#52/35) 12 Burpees 12 Overhead Squats (#52/35)

Monday - 160919

Strength: Overhead Squat - 12min to build for an RM2 Metcon: 5 Rounds for time: 3 Rope Climbs 15 Pushups 30 Air-Squats 50 Double Unders *RX - wear a 9/6kg vest Endurance: AMRAP in 35min: 20 Kettlebell Swings (#16/12) 10 Kettlebell thrusters right arm (#16/12) 20 Box

Sunday - 150919

Skill: Kipping Pullups Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Pullups Push-Press (#43/30) Box Jumps Endurance: For time: Run 1000m Then: 3 rounds 30 Goblet squat (#24/16) 30 Kettlebell Swings (#16/12) 30 Burpees Then: Run 1000m