WOD 9.19.14

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Mr. Farnes in perpetual Beastmode

A.
EMOM 8
2 strict press
-Barbell starts on the floor.
-Work up to something heavy, ideally peaking at set four and maintaining across.

B.
10x
7 wall ball 20/14
7 pull-up
-15 min time cap

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WOD 9.18.14

rolling out
solidarity on the rollers…pure GAINZ

A.
Back Squat
6×4 @ 70ish% of Monday’s 1RM
-sets OT2M
-We are looking for bar speed reminiscent of the dynamic effort. No bar deceleration.

B.
AMRAP 15
10 box jump 24/20
10 ball slam 30/20
10 T2B

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WOD 9.17.14

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You better stretch out, roll out, and cool down post workout…or else.

A.
5x
2 turkish get-up (1 L+R)
20 x band walk (10 L+R)
30 sec captn morgan Lft
30 sec captn morgan Rt
-NFT

B.
4x
AMRAP 2
8 power snatch
12 lateral burpee over bar
AMRAP double under
rest 2 minutes
-Power snatch should be AHAP while staying TnG.
-Score is total DUs

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WOD 9.16.14

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Action

A.
EMOM 20
odd: 3 position power snatch
even: 3 pause OHS
-3 pos snatch will be 1 snatch deadlift, 1 snatch from the hip, 1 snatch from just above the knee, and 1 snatch from the floor. No dropping the bar between reps.
-Pause OHS should be a solid 3 count at YOUR full depth.

B.
AMRAP 7
hang squat clean 45/35
push-up
-up ladder by 3s

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WOD 9.15.14

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After hours fun with the CFPDX family.

A.
Back Squat
5,4,3,2,1
…then…
3×3 @90% of today’s 1RM
-sets OT2M

B.
30 burpee
…then…
3x
10 thruster
10 strict pull-up
…then…
30 burpee
-Thruster loading is AHAP while unbroken
-Pull-up should be ballistic (relatively) pulling as fast and as deep as possible for every rep. ROM is not necessarily as important as effort and position.
-12 minute time cap

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