Wed, Sept 17 WOD

Complete For Time

400m Run

30 Dead Lift (225/155)

30 HSPU ; 30 Strict KB Press Each Arm

400m Run

20 Bar Muscle Up ; 45 Pull Up

80 Wall Ball (20/14)

400m Run

 

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Tues, Sept 16 WOD

10-9-8-7-6-5-4-3-2-1 Reps For Time

Burpee Pull Up ; C2B If You Have Them

Power Clean (95/65) ; (155/105)

 

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Mon, Sept 15 WOD

4 Rounds For Time

15 Thruster (95/65)

15 KB Swing (53/35) ; (70/53)

200m Run

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Sat, Sept 13 WOD

9am WOD

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Fri, Sept 12 WOD

3 Rounds For Time

4 Rope Climb ; 20 Pull Up

12 Hang Clean (95/65) ; (135/95)

20 Games Push Up

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Thurs, Sept 11 WOD

9-11-never-forget

30 Min AMRAP

800m Run

10 Burpee Box Jump (24/20)

20 OH Lunge (45/35)

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Wed, Sept 10 WOD

4 Rounds For Time

35om Run

7 Power Clean and Jerk (135/95) ; (185/125)

30 Squat

 

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Tues, Sept 9 WOD

18 Min AMRAP

Wall Ball (20/14)

KB Snatch (53/35) ; (70/53)

Burpee

You’ll Start With 2 Reps Each. Then Do 4, 6, 8, 10, 12 ect. Get As High As You Can In 18 Minutes.

* For the KB Snatch 2 Reps will be 1 with your right and 1 with your left. 4 Reps will be 2 with your right and 2 with your left. You must get all reps with whatever hand you start with before you switch. *

 

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Mon, Sept 8 WOD

Complete For Time:

15 OHS (95/65) ; (135/95)

20 T2B

75 Double Under

12 OHS (95/65) ; (135/95)

15 T2B

50 Double Under

9 OHS (95/65) ; (135/95)

12 T2B

25 Double Under

 

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Sat, Sept 6

9AM WOD!

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