WOD September 24, 2018

A.
Strength:
Deadlift
6×3 @ 85%

B.
WOD:
13 min AMRAP
6 deadlift (225/155)
15 handstand push up (sub 5 wall walks)
75 m sled push (4×35/3×45)

WOD September 23, 2018

*10am FREE communtiy class
*11am-12:30pm Monster Mash Up

10am WOD:
buy in :
50 air squat
then…
3 rounds
150m farmer carry (100/70)
16 box jump(24/20)
14 toe2bar
then…
buy out
50 air squat

WOD September 22, 2018

*9am Members WOD
*10am FREE community workout, open to 1st time athletes!

WOD:
Hero WOD
“Jenkins”
with a partner
40 min AMRAP:
50 burpee
400m run
50 kettle bell swing (53/35)
400m run
50 pull up
400m run
50 push up
400m run
*run together, split reps between partners as needed

WOD September 21, 2018

A.
Strength set:
Front Squat
6×3 @ 85%

B.
WOD:
21-18-15-12
push press (115/75)
front rack lunge
v-up

WOD September 20, 2018

A.
Snatch complex
5 min EMOM @ 70%
1 x snatch high pull
1 x power snatch
1 x hang squat snatch
1 x overhead squat

B.
Partner WOD!
60-40-20
hang power snatch (95/65)
pull up
*1 person works at a time

WOD September 19, 2018

A.
Complete your strict pull up test if not done

B.
Muscle ups
5 min EMOM x 2 reps
*rings, bar or drills

C.
WOD:
5 rounds
50ft sled push (5×45/4×45)
150m run
40 double under

WOD September 18, 2018

A.
Strict Pull up retest
*if you haven’t done it yet, 3 attempts allowed for max set consecutive set
*if done Monday, do a max set to attempt a better score

B.
Skill/strength:
“The Man Maker”
2-2-2-2
building

C.
WOD:on a running clock
5 min AMRAP
3 man maker (50/35)
6 burpee
-rest 3 min
5 min AMRAP
8 dumbbell hang clean
6 dumbbell front squat
4 dumbbell push press

WOD September 17, 2018

A.
strict pull up retest week
3 attempts allowed to reach your max set consecutive strict pull ups
*recored your score on the red chart

B.
Deadlift
6 min EMOM
4 reps @ 80%

C.
3 rounds, 1 min at each station
-row (cals)
-kettlebell deadlift (53/35)
-hand release push up
-single arm overhead kb lunges (53/35)
*score is total reps

WOD September 16, 2018

*10am free community class open to 1st time athletes
*11-12:30pm Monster Mash Up

10am WOD:
original nasty girl
“Kelly”
*may be done as a partner WOD
5 rounds
400m run
30 box jump (24/20)
30 wallball (20/14)

WOD September 15, 2018

*9am members workout
*10am FREE community workout, 1st timers welcome!

WOD:
10-9-8-7-6-5-4-3-2-1
toe2bar
burpee
dumbell snatch (50/35)