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Strength & Conditioning: 15 September 2015

Strength:
10 minutes to choose starting weight and warm up for cleans and front squats.

then

Every 2 minutes, for 16 minutes:
Station A – Hip Hang Power Clean + Power Clean at Knees  + Full Clean
(build to work as heavy as possible)

WOD:
Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets.
Rx: 135/85

Conditioning: 15 Sept 2015

Strength WOD:
1 Minute of Tire Flips
Rest 30s
1 Minute of Tire Flips
Rest 30s
1 Min Sled Drags at 45/25
Rest 30s
1 Min Sled Drags at 45/25
Rest 30s
1 Heavy SB to Shoulder (Alternating.) Use about 50-60% BW
Rest 30s
1 SB to Shoulder (Alternating.) Use about 50-60% BW
Rest 30s

WOD:
10 - 1 Toes to bar
1-10 Slam Balls
slam balls as far away from pull up rig as possible

Strength & Conditioning: 14 September 2015

Strength:
Overhead Press:
3 x 8-10
If 10+, 9=, 8-

Then 50 reps each. Not for time. Break down sets as needed. Complete all 50 reps in movement. one before moving to the next movement.
A: Poliquin Lateral Raises (DB or small plates.)
B: Plate Front Raises 50 reps, break as needed.

(For example, using 15# dumbbells: 12, 10, 10, 10, 8 reps.  Move to plate raises: 5x10. etc.  You mileage may vary.)

WOD:
14.5 lite
21-18-15-12-9 reps for time of:
Shoulder to Overhead (85/55)
Normal Burpees. (No bar over.)

Conditioning: 14 Sept 2015

Strength WOD:
Teams of 3
5 Hex Bar deadlifts @ ~ bodyweight
25m Hex Bar farmer's carry @ ~ bodyweight

WOD:
EMOTM for 18 mins
Min 1 45 sec max effort KB push press (20k/12k)
Min 2 45 sec max effort KB swings(24/16)
Min 3 45 sec max effort double unders