WOD 9/30/2014

For time: 

400m run 

8 pistols 

8 muscle ups 

400m run 

16 pistols 

16 chest 2 bar 

400m run 

32 pistols 

32 pull ups

WOD 9/29/14

 5 rounds for time:
7 power cleans @ 185/135#
7 bench Press @ 185/135#
7 burpee box jumps @ 30/24"

WOD 9/26/2014

8 round "Tabata"

20 sec. Work 10 sec. Rest

Air squat

Alternating Dumbell snatch @ 70/50#

Jumping lunges

Row for calorie

WOD 9/25/2014

15 minutes to establish 3x3 AHAP for each:

 Snatch

Bench Press

Push Press

WOD 9/24/2014

6 rounds for time of

5 MU

50 double unders

5 Burpee box jumps 30/24"

WOD 9/23/2014

3 RFT of:

400 meter Sprint

21 Deadlifts @135/95#

12 S2O @135/95#

WOD 9/22/2014

3 rounds for time of:

500m. Row

21 hand release push ups

12 K2E

WOD 9/18/2014

EMOM for 10 minutes

1 leg less rope ascent

21 double unders

2 hang power snatch @ 135/95#

5 OHS @ 135/95#

* rest 3 minutes 

5 rounds bottom 2 bottom Tabata squats

WOD 9/17/2014

"DT"

Five rounds for time of:

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

WOD 9/16/2014

6 minute AMRAP 

10 calorie Row

3 muscle ups

4 minute AMRAP

10 wall ball shots

3 toes 2 bar

2 minute AMRAP

Burpees