#WOD 9/21/19 50-40-30-20-10 Reps for time of: Double Unders Russian KBS (24/16 kg) Mountain Climbers Goblet Squats

#WOD 9/20/19 A) 5 Sets: Turkish Get Up x 2/2 AHAP Reverse Snow Angel x 10 B) In teams of 2, alternate full rounds to complete AMRAP22 of: Calorie Row x 10/8 Toes to Bar x 8 Wall Ball x 10

#WOD 9/19/19 A) Every 90 seconds for 8 Rounds: Romanian Deadlift x 7 Barbell Bent over Row x 7 (Can substitute same movements with KB) B) 7 Rounds for time: Sumo Deadlift High Pull x 7 (95/65 lbs or 24/16 kg) Ring Dip x 8 Box Jump Overs x 9 (24/20 inch)

#WOD 9/18/19 A) 5 Sets Single arm KB Z Press x 6/6 Weighted Box Step Up x 4/4 B) 4 Rounds for Max Reps: Kettle bell Clean & Jerk x 1 minute (24/16 kg) V-Up x 1 minute Bumper Plate Overhead Alt Lunges x 1 minute (45/35 lbs) Calorie Bike x 1 minute Rest x […]

#WOD 9/17/19 A) Every 90 seconds for 12 Rounds: 1. Tempo Pushup x 15 (@ 1111) 2. 30 foot Farmers Carry x 12 3. 10.10.10 second L-Sit Hold (Rest 3-4 seconds between 10 second efforts) B) “Build” AMRAP14 Front Squat x 7 (135/85 lbs) Burpee over Barbell x 14 Double Unders x 28 “Burn” AMRAP14 […]

#WOD 9/16/19 A) “Build” EMOM12 Power Clean x 1 Front Squat x 1 Shoulder to Overhead x 1 Back Squat x 1 Behind the neck Press x 1 “Burn” AMRAP12 Calorie Row B) “Build” 7 Rounds for time of: 10 Pull-ups 10 Thrusters (95/65 lbs) 100 Meter Run *rest 1 minute “Burn” 7 Rounds for […]

#WOD 9/14/19 For time: 400 meter Run 40 Abmat Sit-ups 40 Burpees 40 Wall Balls (20/14) 400 Meter Run 30 Abmat Sit-ups 30 Burpees 30 Wall Balls 400 Meter Run 20 Abmat Sit-ups 20 Burpees 20 Wall Balls 400 Meter Run 10 Abmat Sit-ups 10 Burpees 10 Wall Balls

#WOD 9/13/19 A) “Build” Take 6-8 minutes to find 1RM Strict Press then… 4 Sets Push Press x 3 (@ 1RM Strict Press) “Burn” EMOM16 Landmine Press (right) x 30 sec @3121 Landmine Press (left) x 30 sec @3121 Landmine Twist (right) x 30 seconds Landmine Twist (left) x 30 seconds B) In teams of […]

#WOD 9/12/19 A) “Build” 6 Sets Hang Power Snatch x 3 “Burn” 4 Sets Slam Ball x 10 AHAP Med Ball Overhead Alternating Lunges x 10 Cross Body Slam Ball x 10 Med Ball Candlestick x 10 Russian Twist x 10 *rest 1-2 minutes B) “Build” 4RFT 40 Double Unders 16 Overhead Squats (95/65 lbs) […]

#WOD 9/11/19 A) 4 Sets: Bottoms Up Turkish Get Up x 2/2 YTW Raises x 4 Strict Cross Body Toes to Bar x 4/4 B) In teams of 2, alternate full rounds to complete AMRAP20 of: Run x 100 meters Russian KBS x 10 (32/20 kg) Toes to Bar x 10