Deadlift 1 Rep Max

"Diane"

21-15-9 reps of:

225 pound Deadlift
Handstand push-ups

Post time to comments.

Weighted Pull-up 1 Rep Max

Power Snatch 1 Rep Max

OHS Bodyweight for reps

1rm Press

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95-pound Thruster
Pull-ups

Post time to comments.

Squat 1 Rep Max

Power Clean 1 Rep Max

Row 1000 meters for time

Team Workout
As a team complete as many rounds of the following as possible in 25 minutes:

50 pound Goblet Squats, 30 reps
Anteior Reaches, 30 reps
50 pound Suitcase Deadlifts, 30 reps

One team member MUST hold a high plank position while the other team member is working or the reps to not count.

Overhead Squats 6x 2

Complete 5 rounds of the following:

95 pound Power Snatch
95 pound Overhead Squat

Each interval is 37 seconds of work followed by 12 seconds of rest.
On the call of rotate move to the next station for the best score.

The score is the total number of reps completed.

Post reps to comments.

Compare to Thursday, September 04, 2014

A1. Snatch grip Deadlift 8x2

A2. Thick Grip Press 8x2

Complete as many round of the follow as possible in 22 minutes:

50 Double Unders
50 pound Dumbbell Swing, 20 reps
10 Toes to Bar

A1. Back Squat 8x2

A2. Pull-up Progressions 8x2

As many rounds as possible in 5 minutes:
115 pound Thrusters, 9 reps
Pull-ups, 9 reps
rest 3 mins, repeat once

15 minute mobility

As many rounds as possible in 5 minutes:
135 pound Power Clean 9 reps
Push-up, 5 reps
rest 3 mins, repeat once

As a team complete as many rounds of the following as possible:
10 Toes to bar
10 Push-ups
10 Sit-ups
10 Lunges
Row for 10 Calories

Add 10 to each exercise each round after the first.

Overhead Squats 6x 3

"Randy"
75 pound Power snatch, 75 reps for time.

Post time to comments.

As many rounds as possible in 10 minutes:

3 Pull-ups
6 Push-up
9 Squat
rest 4 minutes

Repeat the above 2 more times

A1. Snatch grip Deadlift 8x3

A2. Thick Grip Press 8x3

Complete 3 rounds of the following:

20' Box Jump, 1 min
Dumbbell swings, 1 min
Dumbbell Snatches, 1 min
rest 2 minutes and repeat the above

rest 5 minutes and repeat the above once.

A1. Back Squat 8x3

A2. Pull-up Progressions 8x3

As a team complete as many rounds of the follow as possible in 25 minutes:

50 Squats
Run 400m
30 Push-ups
Run 400m
15 Pull-ups
Run 400m

Squats, push-ups and pull-ups may be divided between team members however you like. The team must start and complete runs together. No exercise reps will count until all members of the team have completed the run.

Overhead Squat 6x4

Complete 5 rounds of the following for time:
7 Pull-ups
155 Hang Power Cleans, 5 reps
155 Front Squats "+", 3 reps

Pull-up Progressions 6x4


Teams of Two:
Complete 4 rounds of the following
Partner A rows for 100 seconds
Partner B rows for 100 seconds

Snatch grip Deadlift 6x4

Complete as many round of the following in 90 seconds:
50% 1rm Deadlifts, 9 reps
Dumbbell press, 9 reps
Rest 60 seconds

Repeat the above 5 times. Each round drop one rep per exercise.