WOD: OHS, WBs, Cleans, TGUs
Sunday Workout Of the Day LIFT Overhead Squat5-5-5-5 WOD 10min AMRAP4+ Wall Balls (20/14)8 Power Cleans (115/75) BUY OUT 10 Turkish Getups
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September 2018
WOD: Row, Snatches, HSPUs, BBJs
Teams of 2 1. 2000m Row*2. 10 Rounds (in relay)3 Power Snatches (135/95)6 Handstand Pushups9 Burpee Box Jumps (24/20)3. 2000m Row* *switch every 500m
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Team Series
Hey all, quick note for all of the athletes hitting up the team series… Sunday morning seems to be the best timing for most people so we are going to run the events Sunday starting at 9am. For anyone not available at this time feel free to bring your partner out on Saturday during open
WOD: Press, Thrusters, T2Bs
Friday Workout Of the Day LIFT Press3-3-3-3 WOD 3 Rounds20 Toes to Bar20 Thrusters (95/65)
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WOD: Clean, SDLs, BJOs, Dips
Thursday Workout Of the Day LIFT Clean3-3-2-2-1-1 WOD 21-15-9Sumo-Deadlifts (205/145)Box Jump-Overs (24/20)Dips
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WOD: HSW, Pullups, OHSs, Ropes
Wednesday Workout Of the Day SKILL Handstand WalkE2Mx5…L1 – 30sec Pike HoldL2 – 30sec Pike Walk Around BoxL3 – 30sec Wall WalksL4 – 30sec Shouder TapsL5 – 30sec Kick up & Walk to WallL6 – 30sec Max Distance Handstand Walk WOD For as long as possible… 0:00-2:0010 Pullups10 Overhead Squats (95/65) 2:00-4:0012 Pullups12 Overhead Squats
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WOD: Back Squat, FRLs, SDHPs, BFBs, DUs
Tuesday Workout Of the Day LIFT Back Squat5-5-5-5 WOD 5 Rounds10 Stationary Front Rack Lunges (95/65)10 Sumo-Deadlift High Pulls10 Bar-Facing Burpees50-40-30-20-10 Double Unders
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WOD: Bench, Cleans, BJs, Row
Monday Workout Of the Day LIFT Bench Press4-4-4-4 WOD 60/42 Calorie Row50 Box Jumps (24/20)40 Power Cleans (135/95)
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WOD: Run, Burpees, K2Es, KBSs, Thrusters
Sunday Workout Of the Day WOD 1 15min AMRAP500m Run15 Burpees15 Knees to Elbows WOD 2 8min AMRAP2+ Russian KB Swings (53/35)2+ Thrusters (95/65)
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WOD: BMUs, DUs, WBs, Pushups, C2Bs
Saturday Workout Of the Day SKILL Bar Muscle UpE2MOM x 5, 30sec Practice…L1 – Rolling Hips To BarL2 – KippingL3 – Kipping Hips to BarL4 – Jumping Bar Muscle UpsL5 – Banded Bar Muscle UpsL6 – Max Unassisted BMUs WOD 17min AMRAP 16 Double Unders12 Wall Balls (20/14)8 Pushups4 Chest To Bar Pullups
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