WOD 9.30.14

david_cody
Cody is off to college. He will be missed. Thanks for all the fitness.

A.
EMOM 18
1-6: 3 position power snatch
7-12: 1 power snatch + 1 OHS
13-18: 1 squat snatch
-Increase load steadily across 18 minutes

B.
AMRAP 7
burpee box jump 24/20
OTM, perform 7 snatch DL
-score is total burpee box jump

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WOD 9.26.14

image
William is making some serious GAINZ

A.
Bench Press
3RM
-10 min to establish RM for today
…then…
3×5 @85% of 3RM
-sets OT2M

B.
5x
5 hang power clean
7 C2B pull-up
12 jump lunge
-15 min time cap
HPC should be AHAP, however, the goal is to remain unbroken across all 5 rounds (155/105)

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WOD 9.24.14

image

A.
4x
1- 10 wall wipe + 10 goal keep
2- deadbug
3- 12 step-up (6 L+R)
4- 25 banded good morning
-45 sec work, 15 sec transition

B.
4x
WORK 2 min
6 hang power snatch
12 T2B
amrap ball slam 30/20
REST 2 min
-score is total ball slam
-HPS should be AHAP while remaining unbroken

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