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1325-A O'REILLY DR. FEASTERVILLE PA 19053

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Author: Eric Jaber (Sr)

9/19/14

Mobility/Dynamic Warmup 400M Run 2x 100 Meter Sprints Strength 10 Minutes to work towards 3RM Deadlift WOD For Time Bars come from the floor 10 Strict Presses (115/85) 15 Overhead Squats 20 Push Presses 25 Front Squats 30 Push Jerks 35 Back Squats ...

9/18/14

Mobility Dynamic Warmup 3 Round of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats Strength 10 Minutes to work towards MAX Squat Clean 40% 50% 60% 70% 80% 85% 90% 1RM + NEW PR WOD "Badger" 3 Rounds 25 Minute CAP 30 Cleans (95/65) 30 Pull Ups 800 M Run ...

9/16/14

Mobility Dynamic Warmup 400 M Run WOD A. "Baby Grace" For Time (Go light) 30 Clean and Jerks (95/65) WOD B. "Spicy Tuna" 17 Minute Cap 40 WallBall (20/14) 30 SDHP (95/65) 20 Box Jumps (30/24) 10 Pullups 50 Situps (GHD or AbMat) 10 Pullups 20 Box Jumps (30/24) 30 SDHP (95/65) 40 WallBall (20/14) ...

9/15/14

Mobility Dynamic Warmup 400 M Run/Jog 2x25 Empty Bar Thrusters Strength: EMOM 2 Bear Complexes for 10 Minutes @ 65% Max Thruster WOD: 21 Front Squats (95,65) 21 KB Swings (70,53) 400m Run 15 Front Squats 15 KB Swings 400m Run 9 Front Squats 9 KB Swings 400m Run...

9/12/14

  Mobility / Dynamic Warm-up 200 M Run10 Push Ups 400 M Run 20 Push Ups Strength 15 Minutes to Find a 1RM Squat Clean - From the ground! WOD: 12 Min AMRAP 7 Squat Cleans (95/65) 7 Push Press (95/65) 7 KB Snatch Left Arm (35/26) 7 KB Snatch Right Arm (35/26)   ...

9/11/2014

 Mobility / Dynamic Warm-up 200M Run Snatch Work 1. For Time: 50 Bar Facing Burpees 30 Power Snatches, 95/75 10 C2B Pull Ups Then 2. Squats 5×5 Front Squats @ 60%    ...

9/10/14

Mobility / Dynamic Warm-up 5x10 Push Ups 5X10 Air Squats Skill/Strength Strength: 10 Minute EMOM 2 Push Press + 1 Jerk @ 70% of Jerk Max WOD: 10 Minute AMRAP 7 G2HO (115/75) 7 Burpee Box Jumps  (24/20) ...

9/09/14

Mobility / Dynamic Warm-up 200 m Run Then 2x 100 M Sprints Strength: NO STRENGTH DUE TO WOD Work to Heavy WOD: EVA 5 Rounds for Time (COMPETITOR) (3 RDS ADV) (3 RDS HALF REPS INT) (3 RDS BEG HALF ALL REPS AND RUN) 800 M Run 30 Pull Ups 30 KBS (53/35)...