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WOD 9/20/13

Time for "DT" again! 

Strength:
1RM Clean & Jerk

Met-Con:

"DT"

5 Rounds for Time

12 Deadlifts (155/105#)

9 Hang Power Cleans (155/105#)

6 Push Jerks (155/105#)

Compare to 4/16/13

WOD 9/19/13

Strength:
1a) 4x5 Front Squats @60%
1b) 4x5 Close Grip Bench Press
then
2a) 4x5 Strict Weighted Pull-Uups

2b) 4x8 Weighted GH Raise (or Sub Back Extension)

rest :60 between sets & movements

WOD 9/18/13

Nick 3k meters into a Half Marathon (21,097m) row

Strength:

4x3 Tempo Clean Pull

4x6 Klokov Press

Met-Con:
50 Calorie Row

50 Hand Release Push-Ups

100 Double-Unders

50 Hand Release Push-Ups

100 Double-Unders

WOD 9/17/13

Barbell Carries and Squats.  That was a fun WOD.

Strength:
Squat 

1x5 @65%, 1x5 @70%, 1x5 @75% ,1x5 @80%

Front Squat

1x5 @65%, 3x5 %65%

Met-Con:
4 Rounds

Run 400m

20 Burpee Box Jumps (20")

Rest 1:1

WOD 9/16/13

Strength:

3RM Hang Snatch

Met-Con:
1 Min Max Muscle-Ups

AMRAP 3 Minutes

9 Push Jerk (135/95#)

12 Toes-to-Bar

1 Min Max Muscle-Ups

AMRAP 3 Minutes

9 Push Jerk (135/95#)

12 Toes-to-Bar

6 Min to find 3RM Split Jerk

WOD 9/13/13

Travis working on his Split Jerk

Strength:
1RM Jerk

Met-Con:
"Nancy"

5 Rounds

Run 400m

15 Overhead Squats (95/65#)