Programming for September 25th-30th

Workout of the Day: 09.25.17

Strength: Push Press 4 x [email protected] 75%

Metcon: 4 RFT:

  • 4 wall walk ups
  • 6 S2OH 155/105
  • 8 burpee box jumps 24/20″

Workout of the Day: 09.26.17

Metcon: For time

  • 50 wall ball
  • 15 cleans 135/95
  • 50 wall ball
  • 10 cleans 185/125
  • 50 wall ball
  • 5 cleans 225/155

Workout of the Day: 09.27.17

Skill Work: Kipping Pull Up (10 minutes here).  If you have: then you will do an 8 min EMOM of 10

Skill Work: Hand Stand Walk ( 10 minutes here). if you have: then you will do an 8 min EMOM of 25′

Skill Work: Rope Climb (10 minutes here). if you have: then you will do an 8 min EMOM of 2 ascents

Workout of the Day: 09.28.17

Strength: OHS 5 x 5 x 5

Strength: Snatch Balance 3 x 3 x 3

Strength: From the Hang Snatch 1 x 1 x 1

Workout of the Day: 09.29.17

3 position deadlift: 1 x 1 x 1 x 1 x 1 x [email protected]%

  • 2 sec hold below knee, 2 sec hold just above knee, 4 sec hold at top

Metcon: 21 -15-9

  • cals on rower
  • pull ups
  • pistols

Workout of the Day: 09.30.17

Workout will be announced on Saturday at Tawba Fest!

  • Please try and Make it out and sign up for 1 of 5 heats starting at 2pm
  • We would love to have regular members scattered throughout all heats
  • we will be encouraging new people to join in on the heats