Wednesday 9-30-15

Warm up–
2 Rounds
30 Double unders
15 Air squats
Shoulder mobility
Dynamic stretches
Strength–
OHS
3-3-3-3-3
Conditioning–
12 min AMRAP
30 Double unders (75 singles)
10 OHS (95#/65#)
Warm up–
2 Rounds
30 Double unders
15 Air squats
Shoulder mobility
Dynamic stretches
Strength–
OHS
3-3-3-3-3
Conditioning–
12 min AMRAP
30 Double unders (75 singles)
10 OHS (95#/65#)
Warm up–
4 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Bench press
3-3-3-3-3
Conditioning–
1000m Row
50 HSPU (HR push up in LG)
30 Ring dips
12 min cap
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Deadlift
3-3-3-3-3
Conditioning–
3 Rounds
20 Chin ups
400m Run
30 Walking lunges w/plate (45#/25#)
14 min cap
Warm up–
50 Double unders
30 Squats
10 HR push ups
Shoulder mobility
Dynamic stretches
Strength–
Back squat
5-5-5-5-5
Conditioning–
8 min EMOM
4 Squat cleans (AHAP)
20 Douncle unders (40 singles)
rest 2 mins
4 min EMOM
4 Squat cleans (AHAP)
20 Double unders
Warm up–
Roxanne
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Weighted pull ups
5-5-5-5-5
Conditioning–
21-15-9
Burpee Box jumps (24″/20″)
Burpee pull ups
Warm up–
400m Row
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Deadlift
5-5-5-5-5
Conditioning–
16 min AMRAP
8 Power snatches (rx- 115#/75#)(rx+ -135#/95#)
2 Low hang snatch
400m Run
Warm Up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Core Circuit
Conditioning–
50 Double unders
25 T2B
40 Double unders
20 T2B
30 Double unders
15 T2B
20 Double unders
10 T2B
10 Double unders
5 T2B
Warm up–
500m Row
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Strict press
5-5-5-5-5
Conditioning–
1000m Row
then with remaining time AMRAP
5 Push press (115#/75#)
10 Push ups
12 min cap
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynmaic stretches
Strength–
Bench press
5-5-5-5-5
Conditioning–
3 Rounds
12 Burpees
21 KBS (53#/35#)
400m run
Warm up–
4 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Conditioning–
3 Rounds
1 min max reps at each station
Push ups
Push press (75#/55#)
Box Jumps (24″/20″)
SDHP
Row (calories)