WODs 230924 - 230930

 9/24-9/30

Monday:

Four rounds for max reps in 60 seconds at each station.

Back Squat (155/105)

Rest 1 minute

Bench Press (135/85)

Rest 1 minute

Dead-lift (185/135)

Rest 1 minute

Tuesday:

3 Rounds For Time:

Row 300 Meters

10 Split Snatch (95/65)

20 Knees to Elbows

Wednesday:

Run 400 Meters

Then,

30-24-18-12-6

Medicine Ball Cleans (20/14)

4-8-12-16-20

Ring Dips

Then,

Run 400 Meters

Thursday:

Row 500 Meters

Then,

Annie

For Time

50-40-30-20-10

Double-unders

Sit-ups

Then,

Row 500 Meters

Friday:

"Fran"

For Time:

21-15-9 rep rounds of;

Thrusters (95/65)

Pull-ups

Saturday:

For Time:

63 KB Swings (55/35)

36 Burpees

Run 400

42 KB Swings

24 Burpees

Run 400

21 KB Swings

12 Burpees

Run 400

WODs 230917 - 230923

9/17-9/23

Monday

Angie

For Time

100 Pull-ups

100 Push-ups 

100 Sit-ups 

100 Air Squats

Tuesday

5 minute AMRAP

Run 100 Meters

3 Ring Muscle-ups

Rest 2:30 minutes 

5 minute AMRAP

3 Wall Walks

5 Hang Power Cleans (135/95)

Rest 2:30 minutes 

5 minute AMRAP

10 Box Jumps (20/24)

5 Push Jerks (135/95)

Wednesday 

4 Rounds For Time

30 Double-unders

12 Back Squats (135/95)

12 Strict Pull-ups

Thursday

For Time

Row 500 Meters

30 Alternating Kettlebell Clean & Jerks (55/35)

30 Kettlebell Goblet Box Step-ups (20/20)

Row 500 Meters

20 Alternating Kettlebell Clean & Jerks

20 Kettlebell Goblet Box Step-ups

Row 500 Meters

10 Alternating Kettlebell Clean & Jerks

10 Kettlebell Goblet Box Step-ups

Friday

Marco

3 Rounds For Time

21 Pull-ups

15 Handstand Push-ups

9 Thrusters (135/95)

Saturday

Partner WOD

For Time

50 Power Cleans (135/95)

50 Lateral Burpees Over Barbell

50 Toes To Bar

Max Calorie Row

While one partner is working on the 50’s, the other partner is rowing for max calories. Partners may switch as needed

WODs 230910 - 230916

 WODs 9/10-9/16

Monday:

20 minute AMRAP:
5 Chest To Bar Pull-ups
10 Ring dips
15 Air Squats

Tuesday:

20 Minute AMRAP:

Run 100 Meters

10 Ground To Overhead (115/75)

10 Toes To Bar

Wednesday:

3 Rounds For Time

20 Burpee Box Jumps (24/20)

100 Meter Farmers carry (pick weight)

Thursday:

3 Rounds For Time

Run 400 meters

50 Air Squats

25 Hand Release Push-ups

15 Strict Pull-ups

Friday:

12-9-6 Rep Rounds For Time

Dead-lift (255/175)

Ring Muscle-ups

Saturday:

For Time:
Row 500 meters

30 Bench Press (135/95)
Row 500 meters

20 Bench Press
Row 500 meters

10 Bench Press

WODs 230903 - 230909

9/3-9/9

Monday

30 minutes

Partner WOD

P1 Run 400 Meters

P2 AMRAP of Cindy*

5 Pull-ups

10 Push-ups 

15 Air Squats

*When P1 returns from the run, P2 runs and P1 picks up where P2 left off on the Cindy AMRAP

Tuesday

3 Rounds For Time

Row 500 Meters

15 Handstand Push-ups 

7 Power Cleans (155/105)

Wednesday

Strength

Front Squat

5 x 3 reps

Increase weight on each set

WOD

8 minute Ascending AMRAP/Rep

4 Wall Balls (20/14)

20 Double-unders

8 Wall Balls (20/14)

20 Double-unders

12 Wall Balls (20/14)

20 Double-unders

16 Wall Balls (20/14)

20 Double-unders

20 Wall Balls (20/14)

20 Double-unders

24 Wall Balls (20/14)

20 Double-unders

Add 4 Wall Balls to each round until time expires.

Thursday

‘Nicole’

20 minute AMRAP

Run 400 Meters

Max Rep Pull-ups

Friday

3 Rounds For Time

100 ft Overhead Walking lunges (45/25 bumper plate)

20 Burpee Pull-ups

20 Toes To Bar

Saturday

‘Nate'

20 minute AMRAP

2 Ring Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (70/55)