Thursday 10/3

STRENGTH:
Squat Clean Thrusters

WOD:
For Time:
Buy In: 50 Double Unders
then,
30 Thrusters (95/65)
Run 100 m
-REST 1 MINUTE-
20 Thrusters (95/65)
Run 100 m
-REST 1 Minute-
10 Thrusters (95/65)
Run 100 m

Wednesday 10/2

STRENGTH:
EMOM
Run 100 m
HRPU’s

WOD:
5 Rounds:
Run 400 m
15 (left hand) D/bell Snatches (35/25)
15 (right hand) D/bell Snatches (35/25

Tuesday 10/1

STRENGTH:
Bench Press
D/Bell Curls

PARTNER WOD:
18 Minute AMRAP:
30 Wall Balls (20/14)
30 SDHP (95/65)
30 Med Ball Sit-Ups (20/14) Together

Split reps Evenly !!!!

Monday 9/30

STRENGTH:
Back Squats

WOD:
14 Minute AMRAP:
8 Hang Cleans (115/85)
8 Push Jerks (115/85)
8 Burpee Box Jump Overs

Saturday 9/28

Partner WOD:
24 Minute AMRAP:
*30 Wall Balls (20/14)
*10 Thrusters (115/85)
30 Med Ball Sit-Ups (20/14)
Run 300m Together

*Partners must split reps evenly !!

Friday 9/27

  • Partner WOD:
    100 D/Bell Burpee Box Jumps for Time (20 min cap)
    Partner A:
    D/Bell Burpee Box Jumps (35/25)
    (as many reps as possible)
    Partner B:
    Run 150 m

Thursday 9/26

STRENGTH:
Strict Press 5 x 5

WOD:
Run 400 m
10 Clean & Jerks (135/95)
Run 400 m
10 Clean & Jerks (135/95)
Run 400 m
10 Clean & Jerks (135/95)
Run 400 m

Wednesday 9/25

STRENGTH:
Squat Clean

Partner WOD:
18 Minute Ascending Ladder (by 1’s):
Hang Squat Cleans (95/65)
Toes to Bar

*Only 1 partner works at a time

Tuesday 9/24

8 Minute EMOM:
Minute 1: Bench Press
Minute 2: Russian Twists

WOD:
5 Rounds for Time:
10 Floor Press (135/95)
20 Goblet Squats (53/35)
30 Double Unders