9.16.18

9-15-21 reps for time of:
Hang Power Snatch 95/65lbs
Pull Ups

....rest 5 minutes...

4 Rounds for time of:
400m Run
10 Goblet Squats 70/53lbs
Sumo Deadlift High Pull 70/53lbs

...rest 5 minutes...

AMRAP 7 minutes of:
12 ab-mat Sit ups
9 Ring Push ups
6 Alternating Pistols

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Andrew Killion
9.15.18

Partner WOD:

(FOR TIME)

FRAN
21-15-9
Thrusters 95/65lb
Pull Ups

Rest 3 minutes…

GRACE::
30 Clean and Jerks 135/95lbs

Rest 3 Minutes…

ANGIE:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

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Andrew Killion
9.13.18

A.
Front Squat:
Establish a 2RM For The Day.

B.
18.5
7 Minute AMRAP:
3 Thrusters 100/65lbs
3 Chest-2-Bar Pull Ups
(Increase by 3 reps until time expires)

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Andrew Killion
9.12.18

A.
15 minute AMRAP:
1.) 3-6 Single Leg Box Jumps
2.) 3-5 Strict HSPU
3.) 20-30 Double Unders

B.
10 Minute AMRAP:
5 Wall Ball Shots 20/14lbs
10 Box Jumps 30/24
15 Ab-mat sit ups

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Andrew Killion
9.11.18

A.
Push Press:
Establish a 1RM For The Day.

B.
18.1
20 Minute AMRAP:
8 Toes-2-Bar
10 DB Hang Clean and Jerk 50/35lb
14/12 Calorie Row

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Andrew Killion
9.10.18

A.
Touch N' Go Clean:
Establish a 2RM For The Day

B.
4 Rounds:
(30 seconds work: 30 seconds Rest)

Max Squat cleans 185/125lbs
Max Cals on bike
Max Bar Muscle Ups 

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Andrew Killion
9.9.18

4 Rounds for time of:
10 Burpee Box Jumps 24/20
5 Bar Muscle ups

...rest 5 minutes...

27-21-15-9-3
Goblet Squat 70/53lbs
Power Cleans 95/65lbs

...rest 5 minutes...

3 Rounds for time of:
100 Double Unders
10 Strict HSPU
10 Hang Squat Cleans 115/85lbs

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Andrew Killion
9.7.18

A.
Back Squat:
Establish a 2RM For The Day.

B.
​​​​​​​4 Rounds:
(2 Minutes Work: 2 Minutes Rest)
25 Calorie ROW
Max Thrusters 95/65lbs

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Andrew Killion
9.6.18

A.
15 Minute AMRAP:
6-8 Pistol Squats
3-5 Box Jumps 40/30
Handstand Walk/Shoulder Taps

B.
“NASTY GIRLS”
3 Rounds For Time:
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans 135/95lbs

Or…

“NASTY GIRLS V:2”
3 Rounds For Time:
50 Alt. Pistols
7 Ring Muscle Ups
10 Hang Power Cleans 175/125lbs

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Andrew Killion
9.5.18

A.
Push Jerk:
Establish a 3RM For The Day.

B.
5 Rounds of:
Max Unbroken Wall Ball Shots 20/14lbs

*Rest 2 minutes between efforts*

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Andrew Killion
9.4.18

A.
Touch N' Go Snatch:
Establish a 2RM For The Day.

B.
​​​​​​​17.1: For Time
(20 Minute Cap)
10-20-30-40-50 Alt. DB Snatch 50/35lb
15-15-15-15-15 Burpee Box Jumpover 24”/20”

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Andrew Killion
9.2.18

21-15-9 reps for time of:
Toes-2-Bar
Ring Pushups
Goblet Squat 70/53lbs

...rest 5 minutes...

3 Rounds for time of:
400m Run
30 Deadlifts 135/95lbs
10 Hang Power Cleans 135/95lbs

...rest 5 minutes...

5 Rounds for time of:
50 Double Unders
20 Alt. DB Snatch 50/35lbs
5 Bar Muscle Ups

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Andrew Killion
8.31.18

A.
15 minutes AMRAP:
1.) Handstand Walk
2.) 3-5 Strict L-pull ups
3.) 10-20 DU

B.
5 Rounds For Time:
15 Thrusters 75/55lbs
15 Burpee Box Jump-over 24/20”
*Rest  1-Minute*

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Andrew Killion
8.30.18

A.
Bench Press:
Establish a 3RM For The Day

​​​​​​​B.
NATE: 
(20 Minute AMRAP)
2 Muscle Ups
4 Handstand Push Ups
8 American KB Swings 70/53lbs

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Andrew Killion