9/30

Snatch Balance 10 x 1 @ 60% 1RM

1 @77/77/88/88/88/99/99/99/99/99# (1 Snatch + SB)

Push Press 1 x 2 @95%, 1 x 2 @90%, 1 x 2 @85%

2 @ 99/110/121# + 3HSPU

3 Part Clean 5 x 2 @ 80%

2 @ 121/132/143/149/149.6#

WOD

Row 1 minute ME @ 16 SPM (204m)

Rest 1 minute

Row 1 minute ME @ 18 SPM (230m)

Rest 1 minute

Row 1 minute ME @ 20 SPM (243m)

Rest 1 minute

Row 1 minute ME @ 22 SPM (248m)

Rest 1 minute

Row 1 minute ME @ 24 SPM (253m)

Rest 1 minute

Row 1 minute ME @ 26 SPM (254m)

Rest 1 minute

Row 1 minute ME @ 28 SPM (260m)

Rest 1 minute

Row 1 minute ME@ 30 SPM (260m)

Rest 1 minute

Row 1 minute ME @ 32SPM (259m)

9/28

@ CFWR

OTM for 15 minutes

Even minutes- 2 Bear, Odd minutes- 3 Bear

WOD

8 minute AMRAP

4 Burpee Box Jump @ 24"

4 Medball Cleans @ 20#

9 Rounds

2 Strict(er) Muscle Ups!

9/27

Split Jerk 1 @ 105/125/135/145/155#

Clean 1 @105/125/145/155/165#

Reid's Last WOD

40 Burpee Buy-In

7 rounds of:

7 Pullups

7 Pushups

7 Alt. Jump Lunges (14 total)

7 Goblet Squats

7 GHD Situps

7 Wallball @ 14#

Cash Out: 200m Keg Run

9/26

Back Squat 6 @ 154, 6 @ 165, 5 @ 176, 4 @ 176#

HSPU 2/5/6/1

9/25

Clean Pulls 1 @ 143/187/187/187/187/187/187/187/187/187#

ME Push Press 3 @ 121/121/121/121#

WOD 

Row 1000m-900m-800m-700m-600m-500m-400m-300m-200m-100m

Time  4:19-  3:50-   3:32-  3:03-  2:37-  2:05-  1:43-  1:15-  0:46-  0:23

Total Time- 42 minutes

9/23

Snatch Balance 1 @77/77/88/88/88/88/88/88#

DL 4 x ME @ 85% 7 @198, 4 @220, 5 @ 220, 4 @ 220#

Snatch Pull 1 @ 154# x 10

WOD

9 min. AMRAP

1-2-3-4-5-6-7-etc.

Pistol @ 20# (each leg)

Pushup

7+5

"The Don"

9/21

"The Don"

66 DL @110#

66 Box Jump

66 GHD Situp (instead of T2B)

66 Situp

66 Pullup

66 Thruster @ 45#

66 Wallball @ 14#

66 Burpee

66 DU (UB)

Time- 49:48

9/20

Snatch 3 @ 85/95/105/115#, 1 @ 120#, 125,125#

WOD

12 min. AMRAP

3 Snatch + 3 OHS @ 95#

200m Run

5 + 6

Clean 2 @ 85/105/125/145/155#

WOD #2

12 min. AMRAP

3 Clean + 3 Front Squat @ 125#

200m Run

5 + 6 + 100m Run

9/19

Small Lake Run

34:33 (3 minutes slower)

9/18

Snatch 2 @99/99/99/99/99#

Press 2 @ 99# + 3 HSPU, 2 @ 121# + 3 HSPU

9/17

@ CF Warrior Risen

WOD

17 min. AMRAP

Front Squat 115# (clean from the floor)

Box Jump

4+12

9/16

500m row warmup

Back Squat 5 @ 154, 4 @ 176, 3 @ 187, 2 @ 198#

Clean 5 @ 99, 4 @ 110, 3 @ 121, 2 @ 132, 1 @ 143#

9/13

@ CF Believe

1.5 mile run to gym

DL 5 @205, 3 @235, 1 @ 255#, 275#

WOD

10-9-8-7-6-5-4-3-2-1

Push Press @ 65#

1-2-3-4-5-6-7-8-9-10

Pullup

Time- 5:45

1.5 mile run back to hotel

9/12

@ CF Believe in Warrensburg, MO with G

1.5 mile run to gym

10 minutes max DU (415)

WOD

100 KBS @ 35#

5 burpees OTM

Time- 5:55

1.5 mile run back to hotel

9/10

@ CF Warrior Risen with Leah

400m run,

then 4 rounds of:

20 Front Squat @ 65#

20 Pistols (10 each)

10 Ring Dip

Then 20 Slamball over the shoulder

Time- 23:16

9/9

5 x 1 Front Squat @ 132/154/176/187/198#

5 x 1 Strict Press @ 88/99, PP 1 @ 110/121/132/143#, Jerk 1 @ 132/143#

3 Snatch + 3 Snatch PP + 3 OHS @ 77/88/99/99#

WOD 6 min. AMRAP

5 Jerks @ 99#

5 Pullups

5 rounds

Finisher:

3 x 15 GHD Situp/Back Ext.

2 x 800m run with 2 minutes rest @ 3:42/3:44

9/7

200m run between each:
ME Goblet Squat @ 40# (60)
ME Pullup (20)
ME KBS (30)
ME HSPU (11)
ME T2B (10)
ME DU (100)

Total Reps 231

9/5

500m Row-160m Run

400m Row- 320m Run

300m Row- 480m Run

200m Row- 640m Run

100m Row- 800m Run

9/4

@CF Warrior Risen

5 x 5 OHS@35/55/65/85/85#

8 minute AMRAP

5 T2B

10 OH Lunge 25#

15 KBS @40#

5+15

9/3

@CF Warrior Risen with Leah

15 minute AMRAP

3 Bear @ 85# (Squat Clean/Thruster/Back Squat/Jerk)

20 Wallball

6+4

"Hotshots 19"

9/2

"Hotshots 19"

6 Rounds:

30 Squats

19 Power Cleans @ 95#

7 Pullups

400m Run

Time- 37 minutes

"Donny"

8/31

"Donny"

21-15-9-9-15-21

DL @ 185# (I did 145#)

Burpee

Time- 15:27

8/30

800m run warmup 3:38

Clean 5 x 2 @ 121/143/149/6/151.8/154#

DL 3 x 1 @ 253/253/253#

OHS 5 @99# + 3HSPU, 5 @99#

WOD

8 min. AMRAP

6 Butterfly Pullups

12 Jumping Squats

9 rounds

3 x 10 GHD Situp/Back Ext.

8/29

5 x 2 Split Jerk w/ 3 sec. hold in split @99/110/121/121/121#

Front Squat 1 x 2 @154# + 5 hi box jump, 1 x 5 @154# + 5 hi box jump

WOD

3 rounds:

50 DU

30 Burpees

10 Thrusters @ 66# (UB)

Time- 17:43

Every 30 sec. for 5 minutes 10 sec. sprint (erg)

(10 x 10 sec)

3 x 10 GHD Situp/Back Ext.

8/27

Snatch 5 x 2 @77/99/110/110/110#

Strict Press 1 @99# + 3 HSPU, 3 @ 88# + 5 HSPU

Clean Pull 3 @143/187/187#

OHS 8 @77/77/77/77/77#

WOD
20-16-12-8-4
KBS @ 16kg
Wallball @18#
Box Jump 24"
Pistol 10# DB

Time- 20:21

Finisher: 10 x 100m sprints (erg) with 1:30 rest
22.7/22.9/22.2/22.4/22.8/23.0/22.4/22.8/21.2