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WOD 9/30/2014

Strength: 1) 6×2@75% Power Snatch 2) 3×3@95% Snatch Pull WOD: For time of: 60 KB Swings 53/35# 40 Box Jumps 24/20″ 20 2″ deficit HSPU

WOD 9/29/2014

Strength 1) 8@65%, 6@75%, 6×3@85% Back Squat 2) 6x 3 Squat Jumps 75/55# WOD: 5 rounds for time of: 200m run 10 Muscle ups (descending ladder by 2’s each round)

WOD 9/26/2014

Strength: 1) 6×2@75% Power Clean & Push Jerks 2) 3×3@95% Clean Pull WOD: AMRAP 20 min “MARY” 5 Handstand Pushups 10 Alternating Pistols 15 Pullups

WOD 9/25/2104

Gymnastics 1) 3x 30 Hollow rocks, rest :60 2) 4×10 Ring Pushups 3) 5x Ring Tucks to Invert to Front Levers (:10 holds) WOD: 5 rounds (not for time) 6 Tripod Pike to Headstand 12 Parallete Shoot Through with Pushup and Dips 18 Alt Pistols| ME :30...

WOD 9/24/2014

Strength: 1) 5x 1 Overhead Press+2 Push Press + 3 Push Jerks @60% 2) 5×2 Strict Muscle ups 3) 5×2 Kipping Muscle ups WOD: Lurong Living Benchmark #3 Triple Tester AMRAP 11 minutes of an ascending ladder by 3’s 3 Wall Balls 20/14# 3 Box Jumps...