September 2017

4 rounds for time of 350m row or 300m run 21 weighted situp 21 ball slam 21 box overs w/ball Mix in 21 burpees any way after round 2.

Strength: DB floor press 10-10-10-10 WOD: Front squats & ?, for 10 minutes

[vc_row][vc_column][vc_column_text]Swinging Annie 50-40-Run 400M-30-20-10 reps of KB swing 55/36 Double under Situp Options for Double unders Jacked: All double unders unbroken Rx’d: All double unders, any way A: 1/2 reps of double unders each round SU: 3x single unders each round * You may substitute a 500M row if injury prevents running. Warmup: Partition any

Doors open at 8:00am. Show up and see what’s in store for the morning. #saturdaysuckfest 

Skill: KB cleans Conditioning: Rowing DB power cleans Jump over rower Short runs Show up and see the numbers

[vc_row][vc_column][vc_column_text]Hang clean and jerk, skill or strength Skill: 5-5-5-5-5 Build to a medium heavy weight and practice form and technique Strength: 5-5-3-3-1-1-1 Build to heavy singles and find 1 rep max hang clean * Pass through the bottom of a full squat for each rep. These are hang squat cleans, not hang power cleans. Warmup:

5 rounds for time of 12 power clean 135/95 12 KB swing – American 55/36 300M run, 400M last round You have 18 minutes to get into the final round, and finish that round. You might already be finished.  You might be round 5, you might only be round 4. If that’s the case, finish

Cleaning every day this week.   “Elizabeth”  21-15-9 reps, for time, of Clean 135/95 Ring dip *Full squat depth required for each clean rep. We will scale the load to match your ability.

911 Tribute WOD 6 rounds for time of 9 – Bodybuilders 11 – Barbell cycling hang clean 95/65 With 2001 Meters of running mixed in. Show up and see the details.