WOD

September 28

A. FS build to a heavy single in 12 mins B. Weighted Dip up to a heavy double in 6 mins rest 2 mins Pushups 1 x amrap + 3 rds 200m run 50 DU 15 FS (135/95)   1Team Training A. Front Squat up to a heavy single for the day B. Snatch up to a heavy single for the day C....

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September 26

A. DL up to a tough single w/perfect form in 12 mins + Teams of 3 18 min amrap Partner A- 200m run Partner B- Amrap 5 T2B + 8 Air Squats Partner C- Amrap 5 Ball Slams (30/15) + Hollow rock hold x 15 secs   1Team Training MU work 4 x amrap (-2) rest as needed Handstand...

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September 25

A.1 BS 5 reps @ 50%, 5 reps @ 60%, 5 reps @ 70%, 5 reps @ 80% of 1 rm rest 1 min A.2 Seated Banded PVC Supinated Grip Rows 4 x 15 reps *pause for 1 sec each rep + 2 rds 30 Wall Balls (20/14) 20 T2B 10 DL (275/185) 400m run   1Team Training Friday Night Lights or A....

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September 24

A.1 DB Stepups 4 x 5 per leg *heavy rest 1 min A.2 Static Ring or P-bar dip Hold 4 x max hold rest 1 min A.3 Rope Slams 4 x 20 sec amrap rest 1 min + 5 min amrap 15/12 Cal Row 30 DU rest 2 mins 5 min amrap 100 ft Farmers Walk @ tough weight 10 KB/DB Walking Lunge...

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September 23

A. Clean DL x 1/Clean Pull x 1/Clean High Pull x 1/PC x 1 on the min for 12 mins *Nothing over 75% of 1 rm PC + Partner Workout 3 rds per person 200m run 15 PC (115/78) 15 Shoulder to OH (115/78)   1Team Training A. Behind the neck Snatch Grip PP up to a heavy triple...

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September 22

A. FS 1 rep on the min for 10 mins @ 80% of 1 rm FS B. Weighted Pullups 4 x 2 reps *1 set every 90 secs + 12 min amrap @ high effort 5 FS (135/95) 5 Burpees over the bar 5 C2B Pullups   1Team Training A. Pause PJ x 1/Pause SJ x 1 x 6 sets *nothing over 80% of 1 rm...

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Programming isn’t anything

It’s everything.