Monday AM workout ?

If you want to hit the WOD monday at 5am post in the comments. If we get 5 people we will make it happen !

WOD ABC

A. Olympic B-Dells Snatch & Clean and Jerk B. Death by Tire Flips 10 min for Reps C. Dynamic Bench 10 sets of 3 reps w/ chains

WOD: Ladder Challenge

Snatch, Clean & Jerk, Clean, Deadlift Snatch 4 pts Clean & Jerk 3 pts Clean 2 pts Deadlift 1 pts Women : 35 lbs, 55lbs, 65lbs, 75lbs, 85lbs Men : 95lbs, 115lbs, 135lbs, 185lbs, 245lbs

WOD: Point Challenge

Each rep is worth 1 point 500 m row (for calories) 1 minute wall ball Bench men: 3/4 body weight women: 1/2 body weight Max box jump KB snatch L sit Consecutive push ups consecutive pull ups body weight back squat

Journals & Goal Setting

Bring your note books to FC. We will be discussing the future of your fitness. Don't worry you will get a WOD in also!

WOD 91912

20 Min AMRAP 7 pullups 7 lunges 7 thrusters

WOD 91712

12 min AMRAP 5 pull ups 10 alternating lunges with bar in front rack position

WOD Beta

Clean & Jerk Snatch Take 20 minutes to set a Snatch PR. Keep that weight on the bar and work up to a Clean & Jerk PR. No more than 2 misses on each lift. Get to your best lift between 12 - 15 attempts. Scale accordingly, beginners use PVC Pipe. http://www.qwa.org/Liftstats/calculate.asp

WOD Grace

Clean and Jerk 135/95 30 Reps for time

Serious !

Thanks to everyone that made the Power Meet such a success ! Look for John Cena tonight at TDBank Garden on WWE !

James

For time: 1 mile run 50 thrusters 30 pull ups

Tabata

10 Rounds Front Squat/Push Press

WOD 9812

3 Rounds for Time 15 Pull Ups 20 Burpees 15 Sumo Deadlift High Pulls 95/55

Power Lifting Meet Entry Form

wfssSept

WOD Power Comp Prep

Squat

Bench

DeadLift

Up to 1RMAX
Know your openers for Sept 15th

WOD Bear Complex

400m run / 5 Bear Complexes

5 rounds for time

One rep is:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press



55#  /  95# RX

20 minute time limit