TUESDAY

CFA_Sept.30WOD

Strength/Skill:
pull-up negatives
plank hold

MetCon:
50 double unders
40 kettlebell swings (53/35)
30 toes to bar
20 kettlebell SDLHP (53/35)
10 box jumps (30/24)

SUNDAY

IMG_3266WOD

15 minute running clock:
run 1600 meters as fast as possible
then-
5 burpee box jump overs (24/20) done EMOTM in remaining time starting at the top of the next minute

SATURDAY

IMG_3268(1)WOD

Strength/Skill:
hip mobility
front squat mobility

MetCon:
teams of 2
for time:
100 thrusters (115/75)
*thrusters can only be counted while partner maintains plank position.
*bar cannot touch ground until all reps are complete.
*every time the bar touches the ground, the team accumulates 10 penalty burpees. All burpees are done upon the completion of the thrusters and time is taken after the last penalty burpee is completed.

FRIDAY

photo(43)WOD

Strength/Skill:
8 minute EMOTM:
clean

MetCon:
“DiFrane”
6 minute AMRAP:
21 deadlifts (185/105)
21 pull ups
15 deadlifts
15 pull ups
9 deadlifts
9 pull ups
*if finished before 6:00, start on round of 21 again

TUESDAY

CFA_Sept.23WOD

Strength/Skill:
snatch complex

MetCon:
death by alt. kettlebell snatch
2,4,6,8,10…
*from floor
*once reps cannot be completed within time, perform a high plank until :60 are accumulated