09.20.17

Dillard" WOD : For Time!

3 Rounds of...

- 300m RUN

- 9 Clean & Jerks (135/95)

3 Rounds of...

- 300m RUN

- 6 Clean & Jerks (185/125)

3 Rounds of...

- 300m RUN

- 3 Clean & Jerks (225/155)

09.19.17

STRENGTH : 12-MIN EMOM

- 2 Pause HPC (80%) into F.Squat

 

“GRANNIE” WOD : For Time!

- 10-8-6-4-2 Snatches (135/95)

- 50-40-30-20-10 Double Unders

09.18.17

STRENGTH : 10-MIN EMOM

- 3 Push Jerks (75%)


WOD : 3 Rounds For Time!

- 20 Lateral Burpee OTB

- 10 Hang Power Cleans (135/95) +(185/125)

- 15 Front Squats (135/95) +(185/125)

09.16.17

STRENGTH : 3x12 GHR's

 

Partner WOD : 10-20-30 For Time!

- Burpee Box Jumps (30/24)

... While Partner Bear Holds DBall

- DBall Cleans (70/50) +(100/70)

... While Partner Holds BB OH

- Snatches (75/55) +(115/80)

... While Partner Holds Handstand

09.15.17

#BodyByN8 "Forever 21"

WOD : 21-MIN AMRAP

-  9 Pull Up - T2B Complex

- 15 Burpees

-  9 Power Cleans (BW/.75)

- 15 Deadlifts

- 32 Box Jumpovers

-  3 x 200m RUN