In 6min, climb as high up the ladder as possible of C2B's/Pull ups
3-6-9-12-15-18....

Once you have to break up the reps start over at 3 reps and continue climbing again.

http://opexfit.com/september-22-2014/

A. Front squat build to a max

B1. BB front rack walk lunge 20 steps; rest 20sec build per set
B2. 15 T2B; rest 3mins x 3

10mins 85% effort
Run 200m
8 burpee box jump overs 20/24″

rest 3mins

10min 85% effort
10 KBS 2/1.5pd
10 Goblet squat 2/1.5pd
30 DU unbroken

Notes:
– Compare and enter Front Squat here: https://www.wodconnect.com/workouts/front-squat-1rm
- record absolute max on FS along with BS max
– sustainable pace for the 10min pieces

B.
Three rounds for time of:
400 Meter Run or 800 meter wattbike
20 Box Jumps (24″/20″)
10 Hang power clean (60%/max)

http://opexfit.com/september-15th-2014/

A. Back squat cluster 1. 1. 1. 1; rest 15sec/rest 3mins x 4

B1. BB on back rear foot elevated split squat @30X1; 6-8/leg; rest 20sec
B2. amrap CTB chin ups; rest 3mins x 3

C. 30 man makers 40/25#/arm every min complete 4 burpees – for time

10mins 85% effort
Row 200m
bear crawl 20m
rest 3mins
10min 85% effort
HS walk 15ft
5 SC 155/105#
FW 30m 100/70#/arm

Notes:
– build per set on squat clusters
– focus on tempo for RFESS
– if less than 10 CTB do 2-3sets in cluster form rest 15sec btw ctb sets
– work on sustainable pace for 10min work

AMRAP 10min:
10 Power snatch (42.5/30kg)
15 cal Row

this is for quality. 5-7 t2b, strict or kipping, no shit reps.

5 x 8-12 HSPU rest as needed

Then, depending on your weaknesses, choose ONE of the following:

5a. Met-Con

For Time
21-15-9
Calories on Assault AirBike
Thrusters 95/65lbs
Chest-to-Bar Pull Ups

5b. Gymnastics

Every :20 until failure
1 Strict Weighted Pull Up @ 100% 3RM.
Do not do more than 30 reps.

http://opexfit.com/september-2-2014/

10mins 85% effort
Row 200m
25 DU
5 HSPU

rest 4mins

10mins 85% effort
8 wall balls 20/14# 10′ target
8 T2B in unbroken sets of 4
8 box jump on and over 24/20″

rest 4mins

10mins 85% effort
3 PS 115/75#
2 wall walks
1 rope climb 15′

rest 4mins

10mins 85% effort
Assault Bike 12cals
FLR on rings 30sec
Row 200m

Notes:
– all should be at a sustainable pace focus on breathing and recovery

http://opexfit.com/september-5-2014/

A. close grip bench press build to a tough 5
https://www.wodconnect.com/workouts/bench-press-5rm

B. emom – 12mins
odd – Push press TnG x 5 60% of 1rm + 20 DU
even – CTB chin ups 7-10

C. emom 12mins
odd – HSPU x 8-10
even – pendlay row x 4-5

+

for time
30 wall balls 20# 10′ target
20 PC and jerk 135/95#
10 MU

Notes:
– take your time for A
– speed focus on both emom
– record time on workout