Wednesday, 9/22/21
WOD
3 Rounds For Time:
1,000m Run
50 Ab Mat Sit Ups
25 Deadlifts (185#/135#)
*Rest 2 Minutes Between Rounds
*30 Minute Time Cap
Tuesday, 9/21/21
Skill Work
12 Minute EMOM:
1: 5 Box Step Offs
2: 5 Box Jumps For Height
3: 5 Seated Box Jumps
WOD
3 Rounds For Time:
25 Dumbbell Push Jerks (50#/35#)
50 Double Unders
25 Weighted Step Ups (24″/20″)
50 Double Unders
Monday, 9/20/21
Strength
On a 12:00 Clock For Load:
1 Snatch Pull + 1 Hang Power Snatch
WOD
3 Rounds For Time:
15/12 Calorie Bike
12 Power Snatches (95#/65#)
9 Bar Facing Burpees
Friday, 9/17/21
Strength
10:00 Build to a Heavy Power Clean
WOD
10 Minute AMRAP:
5 Power Cleans (205#/145#)
10 Toes to Bar
Thursday, 9/16/21
WOD
For Time:
800m Run
40 Wall Balls (20#/14#)
400m Run w/ Wall Ball
20 Wall Balls
400m Run w/ Wall Ball
20 Wall Balls
800m Run
40 Wall Balls
Wednesday, 9/15/21
WOD
9 Sets For Load:
Deadlift
3-2-2-2-1-1-1-1-1
Stamina
5 Sets:
20/15 Calorie Row
*Rest 1 Minute
Tuesday, 9/14/21
WOD
5 Rounds For Time:
50 Double Unders
50′ Single Arm Overhead Walking Lunge (50#/35#)
Monday, 9/13/21
Strength
7 Minutes to Build to a Heavy 2 Rep Back Squat
*From the Ground
WOD
For Time:
21 Back Squats (Bodyweight)
12 Muscle Ups
15 Back Squats
9 Muscle Ups
9 Back Squats
6 Muscle Ups
Friday, 9/10/21
WOD
“Toes to Bar Annie”
50-40-30-20-10
Double Unders
25-20-15-10-5
Toes to Bar
Core Stamina
3 Sets:
30 Second L Sit Hold
25/20 Calorie Bike
*Rest 1 Minute
Thursday, 9/9/21
WOD
“Christine”
3 Rounds For Time:
500m/400m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24”/20”)
Accessory Work
3 Minute AMRAP:
Max Weighted Step Ups (24”/20”)