WOD 9/30

EMOM 16 Minutes: Minute 1 – 45 Seconds Max Cal Row Minute 2 – 15 Wall Balls (20/14#) Minute 3 – 10 Strict Press (115/85) Minute 4 – Max Effort L-Hang from Bar Repeat 4x **Rest 4 Minutes** 2 Rounds for Time: – 25 Calorie Row – 25 Box Jump Overs (24/20#) – 25 Slam … Continue reading “WOD 9/30”


WOD for 9/29

A. AMRAP 8 Minutes: – 30 Double Unders – 10 Toes to Bar – 10 Thrusters (45/35) (95/65) (135/100) (155/115) **Each round increase the thruster weight **Rest 6 Minutes** B. AMRAP 8 Minutes: – 15 Double Unders – 5 Toes to Bar – 5 Thrusters (155/115) (135/100) (95/65) (45/35) ** Each round decrease the thruster … Continue reading “WOD for 9/29”


WOD for 9/26

Strength/Skill: EMOM 10 Minutes: – 3 Clean and Jerk (135/95) – 10 Wall Balls (20/14) WOD: Buy In: 100 DU THEN 5 Rounds for time: – 250m Row – 5 Hang Squat Snatch (95/65) – 10 Snatch Grip OH Lunges (count each leg) Cash Out: 100 DU


WOD for 9/25

WOD: A. For Time: 3 Rounds (varying reps) 75-50-25 – Air Squat 40-30-20 – Walking Lunge (count each leg) 20-15-10 – Box Jumps 5-4-3 – Strict Pull up **Complete 75 Air Squats, 40 Lunges, 20 Box Jumps, 5 Pull Ups then 50, 30, 15, 4, then 25, 20, 10, 3 B. Jackie: For Time: – … Continue reading “WOD for 9/25”


WOD for 9/23

A. 2 Rounds for Time: – 30 Alternating Kb Snatch (53/35#) – 200m Run – 200m Row – 30 Wall Balls (20/14#) B. EMOM 16 Minutes: – 3 Squat Cleans (115/85#) – 4 Push Jerks – 5 Pushups


WOD for 9/23

Strength/Skill: 4 Rounds for Time: – 30 Steps of Overhead Walking Lunge (45/25#) – 15 Pushups WOD: For Time: Buy In: 50 Box Jumps (24/20) – 21 Clean and Jerk (135/100) – 400m Run – 15 Squat Clean – 400m Run – 9 Thrusters – 400m Run Cash Out: 100 Double Unders


WOD for 9/22

Strength/Skill: For Time: – 500 Double Unders/Single Unders ** Every minute on the minute perform 2 burpees and 5 push ups. WOD: EMOM 30 Minutes: Complete for 5 Rounds – Minute 1 – 10 Cal Row – Minute 2 – 10 Box Jump Overs (24/20) – Minute 3 – 10 Deadlifts (185/135) – Minute 4 … Continue reading “WOD for 9/22”


WOD for 9/19

Strength/Skill: EMOM 20 Minutes: – Odd Minutes 2 Squat Cleans (80% 1RM) – Even Minutes 4 HSPU WOD: 4 Rounds for Time – 6 Deadlifts (155/105) (185/140 Comp.) – 5 Power Cleans – 4 Front Squats – 3 Jerks – 2 Rope Climbs


WOD for 9/18

Strength/Skill: – 4×3 Strict Press **As Heavy As Possible: final set to be 3 rep max WOD: A. AMRAP 10: 400m Run Buy In THEN AMRAP of – 8 Thrusters (115/75) – 10 Sit Ups – 25 Double Unders **3 Minute Rest** B. AMRAP 7 Minutes: – 7 Deadlifts (225/160) – 7 Burpees – 2 … Continue reading “WOD for 9/18”


WOD for 9/17

Strength/Skill: For Time: – 100 Toes to Bar **10 Wall Balls every 90 seconds WOD: AMRAP 15 Minutes: – 2 strict pullups – 2 burpees – 200m Run – 4 strict pullups – 4 burpees – 200m Run. 6…. 8…. 10… etc.

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