WOD 09-14-2022 Wednesday
AMRAP 10: Buy in 400m Then, 20 Dual KB Thrusters 15 Lateral burpees 10 Deadlifts
WOD 09-13-2022 Tuesday
Part A: 0:00-5:00 10 SB + athlete over yoke 50’ Yoke carry with weight to empty bar 5 Squat Cleans Part B: Max weight Squat Clean **must use yoke to get more weight.
WOD 09-12-2022 Monday
EMOM 20: M1: 20 KBS 53/35 M2: 10 box jump overs 30/24″ M3: 20 KBS M4: 30 Double Unders
WOD 09-09-2022 Friday
4 rounds: 3 rope climb 12 Wall balls 20/14 to 10’/9’ 15 Push ups
WOD 09-08-2022 Thursday
AMRAP 16 8 Hang Power Snatch 95/65 16 Alternating OH barbell lunges 95/65 4 Bar facing burpees
WOD 09-07-2022 Wednesday
2-4-6-8-10 Wall Walk *After each round 20 T2B
WOD 09-06-2022 Tuesday
1000m row 20 DB Front squats 50/35 10 Devils presses 50/35 20 DB Front Squats 50/35 1000m row
WOD 09-05-2022 Monday
“A Chipper” Teams of 2: (Only 1 person works at a time) 35min. Running Clock… 50 Calorie Row 50 HSPU’s 50 Deadlifts (185/135lbs.) 50 Pull-Ups 50 Box Jump Overs (30/24″) 50 Pull-Ups 50 Deadlifts (185/135lbs.) 50 HSPU’s 50 Calorie Row
WOD 09-02-2022 Friday
5 Rds For Time: 16 DB Clean and Jerk 50/35 (non alternating, all 8 on one arm then switch) 12 T2B 32 Double Unders
WOD 09-01-2022 Thursday
For Total Reps: 5 Minute AMRAP 9 FS 95/65 9 Pull-Ups Rest 3 Minutes 5 Minute AMRAP 6 FS 135/95 6 C2B Pull-Ups Rest 3 Minutes 5 Minute AMRAP 3 FS 185/125 3 Bar Muscle Ups
