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WOD for September 22nd

Push Press E3MOM for 12 Minutes 1×10 reps at 50% 2×10 reps at 60% WOD: TEAM OF TWO CHIPPER 400 Double Unders/800 Singles 200 Wall Balls 20/14 to 10′ 100 Ring Rows w/ feet on box 50 Ring Dips S: Box Dips Teammates can break up reps anyway they choose,[…]

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WOD for September 21st

Lunges Out of the rack – back rack position Find a heavy set of 10 then E3MOM for 9 Minutes 10 reps at that weight WOD: 21-15-9 Front Squat Rx:115/85 S:95/65 KB Swings Rx:62/44 S:53/35 400m Run in between each set

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WOD for September 20th

Gymnastic Skill HSPU & Pull Ups EOMOM for 10 Minutes EVEN: 5 SHSPU Scale: Pike position on box & Pike position with knees on box ODD: 4 Strict Pull Ups 1313 tempo Scale: Jumping Negative Pull Ups WOD: 4 ROUNDS 20/15 Calories, Row 20 Russian Twists Rx:45/25 S:25/15 20/15 HRPU[…]

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WOD for September 19th

Snatch E2MOM for 12 minutes Start at 60% of 1RM/best Snatch and build to a heavy. Snatch Pull to the Knees + Snatch Deadlift + Snatch Low Hang Snatch + Snatch WOD: AMRAP 12 4 Bar Facing Burpees 4 Squat Snatches FB:135/95 Rx:115/85 S:95/65 16 Lateral Bar Hops

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WOD for September 18th

Deadlift E3MOM for 12 Minutes 1×10 reps at 50% 3×10 reps at 60% For Time 18-15-12-9 Goblet Squats Rx:53/35 S:35/18 T2B S: HKR above hip crease Box Jumps 24/20 Time cap 11 minutes Rest 5 minutes 1 minute ME: 10m sprints

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WOD for September 16th

Team Tabata 20 seconds of work w/10 rest 8 Rounds for each movement Teammates will switch after 4 rounds Teammates will count each others reps and will add together at the end for a total rep score. Movement 1: Burpees Movement 2: Air Squats Movement 3: HRPU Movement 4: Box[…]

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WOD for September 15th

Core EOMOM for 6 minutes EVEN: weighted plank hold Rx:25/15 ODD: Rest EOMOM for 6 minutes Kneeling KB wood chops Rx: 44/26 7 reps on the right, followed by 7 on the left. ODD: Rest WOD: Four 3 Minute Rounds 16 weighted step ups Rx:35/20 S:20/10 10 T2B S: HKR[…]

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WOD for September 14th

Strict Press E3MOM for 15 minutes 1×10 reps at 40% 1×10 reps at 50% 3×10 reps at 55% WOD: 3 Rounds for time 25 Ring Rows w/ft on box 50 Double Unders/100 singles 25/15 Ring Dips S: Box dips

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WOD for September 13th

Strength: Back Squat E3MOM for 15 minutes 1×10 reps at 40% 1×10 reps at 50% 3×10 reps at 55% WOD: AMRAP 18 2 Power Cleans Rx:115/85 S:95/65 4 Front Squats 8 Front Rack Lunges 100m Run

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WOD for September 12th

Stability: Shoulder EOMOM for 6 minutes EVEN: Handstand hold Scale: Pike position feet on box ODD: Rest EOMOM for 8 minutes EVEN: 100ft. Kris Cross KB Hold alternate arm positions EOMOM ODD: Rest WOD: AMRAP 15 5 Power Snatch FB:115/85 Rx:95/65 10 Sit ups 15 Lateral Bar Hops 5/3 Strict[…]

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