September 12-16, 2016 | "Weekly Workouts"

Friday, September 16, 2016
WOD:
4 Rounds of
~10 Hang Squat Thrusters 115/75
~5 Box Overs 24"/20"

Thursday, September 15, 2016
Skill:
Skin the Cat
WOD:
"Bull"
2 Rounds for time
~200 Double Unders
~50 Overhead Squat 135/95
~50 Pullups
~1 Mile Run


Wednesday, September 14, 2016
Skill:
Deadlifts 3x3x3x3
WOD:
12 Minute AMRAP
~1 Muscle Up
~200 meter run
~2 Muscle Ups
~200 meter run
~3 Muscle Ups
~200 meter run
...keep adding one rep to the muscle ups and continuing with the run until time is called.
To scale the MU = 2 Pullups + 5 Push-Ups per MU rep.

Tuesday, September 13, 2016
Skill:
Overhead Squat 5x3
WOD:
~30 Kettlebell Swing 53/35
~15 Wall Ball 20/14
~50 Double Unders
~30 Kettlebell Swing
~15 Wall Ball
~30 Kettlebell Swing
~15 Wall Ball
~50 Double Unders
~30 Kettlebell Swings
~15 Wall Balls


Monday, September 12, 2016
Skill:
Power Clean 1RM
WOD:
21-15-9
~Toes to Bar
~Box Jumps 24"/20"
~Pullups


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