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WOD 9-19-12

   MOBILITY

Front Leg, Front Shoulder

STRENGTH

3 RM Deadlift

End at 245 lbs

EMOTM (10 minutes)

3 reps @ 185 lbs.

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FITNESS

Death By….

300 Singles

Death by Front Squat (95 lbs,) add 2 reps each round (max 20 reps)

300 Singles

Death by Weighted Sit up (35 lbs.) add 2 reps each round (max 20 reps)

300 Singles

Max Reps (220, completed all rounds)

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WOD 9-18-12

   MOBILITY

Basic stretching

   STRENGTH

Squat Snatch 4 x 3

Working Weight: 85 lbs

Practice after: 45 lbs bar.

   FITNESS

AMRAP 20 minutes

3 Hanging Snaatch (75 lbs)

6 Press with snatch Grip

9 HRPU (hand release PU)

12 WB (14 lbs.)

Short Lap – adding 1 lap each round – 1,2,3,4,5…

Rounds: 6 + 9 HSPU

WOD 9-16-12

MOBILITY

Hips & Lower Calves

STRENGTH

Overhead Squat 5 x 3 (100 lbs)

1 round of 3 reps @ 105 lbs.

1 round of 1 rep @ 115 lbs.

FITNESS

AMRAP 20 minutes

8 OHS (75% of RM, 85 lbs.)

16 Hand Release Push Ups

32 T2B

Rounds:  4 + 4 OHS

Burner on forearms, shoulders and mentally