Reminder to register for FGB5.  We need more people on the Sunnyvale team!  You can register here or contact Captain Paul for more info.

WOD

Overhead Squat
3-3-3-3-3

Then,

AMRAP in 12 minutes:

5 DB ManMakers *
15 sit ups

*For ManMakers, do a push up on your dumbells, perform a DB row with the right arm, perform a row with the left arm, jump to to a squat clean holding the DB’s (heels down!), then perform a thruster. Thats 1 rep.

Happy Labor Day!

WOD

“Nicole”

AMRAP in 20 minutes:

Run 400m
Max rep pull ups (any style)

Post max number of pull ups.  Sub push ups if you don’t have access to a pull up bar or get creative.

4 Rounds for time of:

3 Power cleans (135#/95#)

3 Rounds of Cindy

5 pull-up

10 push-ups

15 squats

Post time to comments

Strength Focus

Squat 3×5 (try to add weight one more time!)

Hand Stand Push ups 3×5

Thanks to all that participated in this strength cycle! Starting next week we will return to regular WODs.  Keep up the focus and intensity.  See you next cycle!

3 Rounds for time:

Row 500 meters

21 Kettlebell swing

15 Box jumps

9 Pull-ups

Post time to comments.

Snatch

Work  up to a heavy single.

Then, using 80% of the heavy single complete

5 rounds for time:

3 Power snatch

3 Overhead squats

3 Snatch balance

3 Sots press

Post weight and time to comments.

Strength Focus

Deadlift 1×5 (add 5-10#)

Bench Press 3×5 (add 1-5 pounds if you haven’t stalled)

Conditioning:

Complete the following for time:
row 300m
30 double unders
30 push ups
row 200m
20 double unders
20 push ups
row 100m
10 double unders
10 push ups

Complete 7 rounds of the sequence: 

3 Dead lifts

3 Power cleans

3 Front Squats

3 Squat cleans

3 Split jerk

Increase weight each round.

Rest as needed between rounds.

Do not drop the barbell once you start a round.

Do not rest with barbell on the floor, all movements are touch and go.

Once you pick up the barbell your hands stay on the barbell until the round is finished.

Fight Gone Bad

3 Rounds of:

20# Wall ball shots 10′ mark

75# Sumo dead lift high pull

20″ Box jump

75# Push press

Row for calories

Rest

Complete as many repetions as possible in one minute at each station.

Count total reps as score.

Strength Focus  

This is the last week of the cycle!  Keep focusing and go hard these last workouts!

Back Squat 3×5 (add 5#)
Press 3×5 (add 1-5#)
3 sets for max reps Hanging Leg Raises (Strict, no swing.  Straight arm and leg is the goal)

Back Squat 5 x 3

WOD:

12-10-8

KBS (24kg/32kg)

pull ups

Strength Focus

Front Squat 5×3 (add 5#)

Conditioning:

Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 10 rounds
*Penalty is 1 burpee pull up for every 5 meters under 3000m for men/2500m for women
*Set rower for 1 minute work/ 1 minute rest.  NO COASTING

WOD: For Time

800m Run or Row

15 Dead Lifts @ BW (body weight)

15 Burpees

15 Knees to Elbows or Toes to Bar

600m Run or row

12 DL

12 Burpees

12 K2E or T2B

400m Run or Row

9 DL

9 Burpees

9 K2E or T2B

This workout is NOT timed.

5 rounds of:

5 Overhead Squats ( increase weight each round and get all 5 OHS without bringing the bar down)

10 Ring push ups

2 rope climbs

focus on going as heavy as you can with the OHS and rest as much as you need between rounds

but no rest between exercises.

Strength Focus

Power Clean 5×3 (add 5# to your last clean workout)

Bench Press 3×5 (add 2-5)

Conditioning:

Perform 3 rounds, not for time, of the following circuit:

1. Skin the Cat x 3-5 reps

2. Ring Row x 8-12 reps

3. Glute Ham Raise x 8-10 reps

4. Handstand hold x  max time