WOD 9/17/15

WOD: Thumbs up for a good try
(first effort at StrongFirst KB snatch test)

Goal: 100 KB Snatches at 24kg

Cash out:

5 sets of:
2 Clean and Press
5 Front Squats
12 Deadlifts
(without putting the bar down)

WOD 9/8/15

WOD: Happy Birthday Tinkerbell!

Run 800m

9 Toes to bar
15 Americal KB swings (70)

 Run 800m

9 Toes to bar
15 Americal KB swings (70)

 Run 800m

9 Toes to bar
15 Americal KB swings (70)

 Run 800m

WOD 9/1/15

WOD:

3 x 5 Deadlift (225)

3 x 5 Strict Pull-ups

then...

14 AMRAP

30 Double Unders
20 SDLHP (70)
10 OH Press (95)

WOD 8/30/15

WOD: 1st fall workout (re-run from 2013)

Run 400m

40 Push-ups

30 OH KB carry lunge steps (50/35)

20 Hang power cleans (115)

Run 400m

30 Push-ups

20 OH KB carry lunge steps (50/35)

10 Hang power cleans (115)

Run 400m

WOD 8/27/15

WOD: Jerk

12-9-6
Pull-ups
Clean and Jerk (115)
Push-ups

WOD 8/25/15

WOD: Jump rope kids

7 Rounds for time:

30 Double unders
12 KB snatch (6/arm, 50lbs)
Run 100m

WOD 8/4/15

WOD: Olympic Ladder

Burpee + 135-lb. front-squat ladder
Rest 3 minutes
Burpee + 95-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 185-lb. deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.