9/30 – Running @ DelRay Beach, FL

2 Mile Run

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9/26 @ 5pm

Squat
1-1-1-1-1-1-1 (90% 1RM)

AMRAP 10 Minutes
10 DB Push-Press (45/30)
10 DB Step Ups (24/20)
Use the same dumbbells for each exercise. Step ups are with 2 DBs.

Squat
155-155-155-155-155-155-155

Metcon: 5+17rx

9/24 @ 10am – “Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

3 Rounds

Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)
Rest

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Score: 231 all RX except wall ball at 8ft.

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9/22 @ 6pm

Power Clean
3-3-3-3-3

AMRAP 8 Minutes
12 Ground to Overhead (75/55)
30 Double Unders

Cleans
95-95-95-100-100

Metcon
4+20 RX

**First time doing double unders in a WOD!! Was able to string about 15 together!!!! Woot woot!!**

9/21 @ 6pm

Press
5-5-5 (70% 1RM + 5lbs)

3 Rounds
Run 400m
30 Sit-ups
100m Farmers Carry (50/35)

Press
70-70-70

Metcon:
13:29 RX

9/19 @ 5pm

Squat
3-3-3-3-3 (80% 1RM + 10lbs)

4 Rounds
21 KB Swings (53/35)
12 Burpees

Squat
155-155-155-155-155

Metcon
7:36 RX

9/17 @ 10am – “Danny”

“Danny”
AMRAP 20 Minutes
30 Box Jumps (24/20)
20 Push-press (115/85)
30 Pull-ups

2+60 w/75lbs & lots of bands….17″ish box jumps