Saturday 9/19


Partner WOD:
5 Rounds for Time:
400 m Run (together)
24 Overhead Squats
24 SDHP
* Split Reps evenly during barbell movements, one partner works while one partner rests.

Friday 9/18

Go Get It Friday!!!
WOD:

50 Air Squats
25 Sit Ups
50 Push Ups
25 Sit Ups
50 Hang Clean & Jerks
25 Sit Ups

Wednesday 9/16

Strength:
Team Row

WOD:
15 min AMRAP:
10 Box Jumps
8 Devil Twists
6 Ring Dips
4 Single Arm OH Squats
2 Wall Walks

Tuesday 9/15

Strength:
Floor Press

Partner WOD:
7 Min AMRAP:
Ascending Ladder by 1’s:
Push Press
*Rest 2 miutes
Tabata ~ Jumping Air Squats
* Rest 2 Minutes
7 Min AMRAP:
Ascending Ladder by 1’s
Knees 2 Elbow

Monday 9/14

Strength:
EMOM:
Double Unders
Sit Ups

WOD:
14 Min AMRAP:
25 O/H Plated Lunges
Run 250 m
25 Bent Over Rows
Run 250 m

Saturday 9/12

Partner WOD:
8 min AMRAP:
*Max Thrusters
1 min rest
Tabata:
Scissor Kick
1 min rest
8 min AMRAP:
*Max Wall Balls
* only one person works at a time, you DO NOT have to split reps evenly

Friday 9/11

Go Get It Friday !!!
10 down to 1
Toes to Bar
Hang Snatch
*20 double unders after every 2 rounds
(10-9*8-7*6-5*4-3*2-1*)

Thursday 9/10

Strength:
Bench Press & Curls (Super Sets)

WOD:
13 Min Ascending Ladder (by 2’s):
B/Bell Push Ups
Weighted Sit Ups
*4 Ring Dips after each round

Wednesday 9/9

Strength:
Deadlifts

WOD:
14 Min AMRAP
6 Burpee Over Barbell
6 Deadlifts
*Run 100 every 2 min