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Day 4WOD 130926 EMOM for 10:00 of:0, 2, 4, 6, 8 – 3 push jerks1, 3, 5, 7, 9 – 20 squats rest 1:00… @ 11:00… AMRAP in 20:00 of:500m row15’ rope ascent, 1 rep (6 plank ascents)15 hrb to 45# plate

Day 3WOD 130925 strength:  ohs5 heavy singles-perform 5 hrb after each set-complete workload in ~12:00 2:00 challenge:rower – max meters WOD…3 rounds for time of:15 sdhp15 t2b? wall climbs L1 – 75/45, 3 wcL2 – 95/65, 6 wcRx’d – 115/75, 9 wcSK – 125/85, 12 wc

Day 2WOD 130924 2500m partner row, or individuals must row 1250mthen… 10:00 to establish barbell wt. for EMOM EMOM for 20:00 of:0, 2, 4, 6, 8, 10, 12, 14, 16, 18 – 12 wall balls – 20/14 @ 10’target1, 3, 5, 7, 9, 11, 13, 15, 17, 19 – 3 touch & go clean &

Day 1WOD 130923 strength:  thrusters5 heavy singles (squat clean thrusters are acceptable… no racks please)-perform 5 hrb after each set-complete workload in ~12minutes WOD…5 rounds for time of:12 thrusters9 hrbbj – 24”/20”5 pull-ups L1 – 75/45, modified pull-upsL2 – 95/65, modified or rx’d pull-upsRx’d – 115/75, ctb pull-upsSK – 135/95, bar muscle-ups

Day 6WOD 130921 EMOM for 5:00 of:5 wall balls5 box jumps @ 5:00…AMRAP in 10:00 of:10 ohs10 kb swings10 hrb L1 – 75/45, 16kgRx’d – 95/65, 24kg/16kgSK – 115/75, 32kg/24kg

Day 5WOD 130920 strength:  presses5 heavy singles-30 hrb after the 5th set WOD…5 rounds for time of:35 squats15 t2b10 ring dips L1 – modified ring dipsRx’d – ring dipsSK1 – ring dips in high ringsSK2 – muscle-ups

Day 4WOD 130919 strength:EMOM for 10:00 of:2 back squats2 ohs endurance:10 rounds of:200m row1:00 rest WOD…For time:20 snatches L1 – 75/45L2 – 95/65Rx’d – 115/75SK – 135/95

Day 3WOD 130918 strength: deadliftsfind 10RM in 3 sets-run 400m after 3rd set 2:00 challenge:5 pull-ups5 abmat sit-ups WOD…For time:70 double unders (210 singles)60 wall ball – 20/14 @ 10’ target50 kb sdhp – 32kg/24kg40 clean 2 oh – 95/6530 box jumps – 24”/20”20 thrusters – 95/6510 ……L1 – hrpu…L2 – modified hspu…Rx’d – hspu…SK

Day 2WOD 130917 strength:  front squats5 heavy singles-run 400m after your 5th set 2:00 challenge:hrb WOD…For time:1000m row then…5 rounds of “Cindy”:5 pull-ups10 hrpu15 squatsthen…800m run

Day 1WOD 130916 strength:  back squats5 heavy singles-run 400m after your 5th set 2:00 challenge:5 kb swings – 24kg/16kg5 hrb WOD…3 rounds for time of:1 rope ascent – 15’9 hang power cleans15 k2e9 shoulder 2 oh L1 – 95/65, 6 plank ascents (if you cannot climb the rope)L2 – 115/75, 6 plank ascents (if you