September 2020

Wednesday, 9/16/20

WOD

“Task Domain Fight Gone Bad”
3 Rounds:
25 Wall Balls (20#/14#)
25 Sumo Deadlift High Pull (75#/55#)
25 Box Jumps (20”)
25 Push Press (75#/55#)
25/20 Calorie Row
*Rest 1 Minute After Each Round

Tuesday, 9/15/20

Gymnastics

15 Minutes Ring Muscle Up Skill Work

WOD

For Time:
75 Burpees to Bar
75 Toes to Bar
*Partition Reps However You Want To

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Monday, 9/14/20

Strength

3×15 Back Squats

WOD

12 Minute AMRAP:
20/16 Calorie Bike
20 Alternating Dumbbell Hang Clean and Jerks (50#/35#)
20 Alternating Dumbbell Box Step Ups (24”/20”)

Friday, 9/11/20

Strength

10 Minute EOMOM (5 Sets):
1 Snatch + 1 Overhead Squat

WOD

“Biking Randy”
For Time:
75 Calorie Bike
75 Power Snatch (75#/55#)

Thursday, 9/10/20

WOD

“Death By” 50’ Sandbag Carry (150#/100#)
Straight Into
“Death By” 100’ Shuttle Sprint

Wednesday, 9/9/20

WOD

2 Rounds:
500m Row
100 Double Unders
25 Toes to Rings
25 Handstand Push Ups

Tuesday, 9/8/20

WOD

For Time:
150’ Dumbbell Overhead Walking Lunge
15 Lateral Burpees Over the Dumbbell
100’ Dumbbell Overhead Walking Lunge
15 Lateral Burpees Over the Dumbbell
50’ Dumbbell Overhead Walking Lunge
15 Lateral Burpees Over the Dumbbell
100’ Dumbbell Overhead Walking Lunge
15 Lateral Burpees Over the Dumbbell
150’ Dumbbell Overhead Walking Lunge
(50#/35#)

Core Strength

In As Few Sets As Possible:
Accumulate 5 Minutes in a Plank Hold

Monday, 9/7/20

WOD

20 Minute AMRAP:
200m Run
5 Squat Cleans (225#/155#)
15 Pull Ups

Friday, 9/4/20

WOD

“Rowing Diane”
For Time:
21-15-9Deadlifts (225#/155#)
Handstand Push Ups
Calorie Row

Gymnastics Conditioning

150’ Handstand Walk/10 Wall Walks
Rest 3 Minutes
150’ Handstand Walk/10 Wall Walks

Thursday, 9/3/20

WOD

As Many Calories As Possible:
4 Minute Row
4 Minute Bike
3 Minute Row
3 Minute Bike
2 Minute Row
2 Minute Bike
1 Minute Row
1 Minute Bike