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

Wednesday, 9/2/20

Accessory Work

Tabata (:20 On/:10 Off for 4 Minutes)
Lateral Box Step Ups
*Alternate legs each round

WOD

4 Minute AMRAP:
50 Burpees to Bar
Max Box Jump Overs (24”/20”)

Rest 2 Minutes

4 Minute AMRAP:
50 Kettlebell Swings (70#/53#)
Max Box Jump Overs (24”/20”)

Rest 2 Minutes

4 Minute AMRAP:
50 Wall Balls (30#/20#)
Max Box Jump Overs (24”/20”)

Tuesday, 9/1/20

WOD

For Time:
Cash In: 55 Calorie Bike

2-4-6-8-10-12-14-16-18-20
Ab Mat Sit Ups
1-2-3-4-5-6-7-8-9-10
Chest to Bar Pull Ups

Monday, 8/31/20

Strength

10 Minute EOMOM (5 Sets):
1 Snatch + 2 Overhead Squats

WOD

10 Minute AMRAP:
5 Power Snatch
10 Overhead Squats
15 Ring Dips
*(115#/85#)

Friday, 8/28/20

Strength

10 Minute EMOM:
1 Deadlift

WOD

For Time:
21 Deadlifts (275#/185#)
42 Bar Facing Burpees
63 Wall Balls (20#/14#)