Wednesday, Sept. 17, 2014

All the hammahs were home for maxing out Monday. We had some exciting front squat PRs coming from every class. Keep up the hard work during these testing weeks. We have a couple more days to go before we start on the new strength cycle. Get ready for a heavy dose of that #upcountrystrong.

091714 WOD

A. Three rounds NFT

200-meter run or 250-meter row

20 jumping jacks

10 kips

B. Bench press – TESTING

Take 15-20 minutes to find your 1RM. Warm up to the last weight used, then increase 5-10# for 1 rep. Take at least 1:30 rest between heavy sets. Use a spotter and record your weight.

C. 12:00 EMOM – NFS

Minute 1: 3 ring muscle-ups

Minute 2: 6 ground to overhead (135/95)

Minute 3: 9 burpees

* Substitution for MUs are bar muscle-ups; assisted bar MUs; or 3 chest-to-bar pull-ups and 3 dips per round.

>> On-Ramp

12:00 EMOM – NFS

Minute 1: 3 chest-to-bar pull-ups / 3 dips

Minute 2: 6 dumbbell hang cleans to push press

Minute 3: 9 burpees