WOD

September 8

A. Hang PC x 1/PC x 1/Clean x 1 build to a heavy set in 12 mins *doesnt have to be tng but quick reset + 21/15/9 reps Hang PC (135/95) FS Shoulder to OH   1Team Training A. Jerk Balance 5,4,3 *Light B. Jerk up to a heavy single for the day; 3 singles EMOM @ 85%...

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September 7

Partner McGhee 30min AMRAP 5 deadlifts (275/185) 13 pushups 9 box jumps  Alternate rounds with your partner   1Team Training Take Class OR A. FS @ 10 10 tempo 4 singles *Build by feel *after each set do 10 Banded Glute Ham Bridges plus rapid Adduction x 10...

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September 5

A. Back Squat up to a heavy triple in 12 mins + Partner Workout For time 100 Cal Row 100 Wall Balls (20/14) 100 KB Swings (70/53) 100 Alternating Box jumps (24/20) *You can break up however you like!   1Team Training Gymnastics Weakness Skill work for 20 mins...

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September 4

A. Snatch Grip DL x 1/Snatch Pull x 1/Snatch x 1 every 90 secs x 7 sets *nothing over 85% + 15 min amrap 50 DU 8 Hang PS (105/68) 200m run   1Team Training Friday Night Lights or A. C+J 4 singles @ 80%, 4 singles @ 85% of 1 rm B. DL 1 rep on the min for 10 mins @...

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September 3

A. Weighted Front lean rest on Floor x 20 secs into Weighted Pushup amrap x 4 sets rest 2 mins B. Barbell inverted rows 3 x amrap rest 90 secs + Prowler/Dog Sled Push 4 sets of: 30 sec Push @ max effort *no weight rest 3 mins + Barbell Rollouts 3 x 12 reps 1Team...

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September 2

A. Push Press 1 rep on the min for 4 mins into Push Jerk 1 rep on the min for 4 mins into Split jerk 1 rep on the min for 4 mins *This will all be building by feel + 3 min amrap x 3 sets 3 Shoulder to OH (115/78) 6 T2B 50 ft KB Baby hold walk (70/53) rest 1 min after...

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