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”)

Wednesday, 9/8/21

WOD

5 Sets For Load:
5 Strict Press

Gymnastics Skill Work

3 Sets:
15 Second Ring Support Hold
10 Strict Ring Dips
10 Kipping Ring Dips

Tuesday, 9/7/21

Strength

Snatch Progression
10 Snatch Grip Deadlifts
10 Snatch Grip Deadlift + Shrug
10 Overhead Squats
10 Hang Power Snatches
10 Snatches

WOD

4 Rounds For Time:
800m Run
*Rest 2 Minutes

 

Monday, 9/6/21

Partner WOD

“Nickman”
10 Rounds For Time:
200m Farmers Carry (50#/35#)
10 Weighted Pull Ups (35#/25#)
20 Dumbbell Snatches (50#/35#)
*35 Minute Time Cap

Friday, 9/3/21

WOD

12 Minute AMRAP:
2 Power Snatches
4 Power Cleans
60 Double Unders
*(155#/105#)