WOD for 14Sept

11:30 at the Fred. I’ll be there a few minutes early because I have a 1300 mtg. 


1. Warm up 


2. Squat clean 

Work up to 80-85% of your 1RM for a “heavy single.” 


3. For max reps (record each round)


4 rounds of: :45 on/:15 off

1. Max reps of APFT-style Push ups

2. Max reps of Double Unders

3. Max reps of Thruster (95/65#)

4. Max reps of Russian KBS, (70#/55#)

5. Rest

One thought on “WOD for 14Sept

  1. I did 205ish for the 1 Rep heavy squat clean and 398 for the emom.
    Nick knocked out 463 for the emom
    and Cruz did 9:39 for Fridays 10 sets of 10 PU and 10 Pull ups

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s