WOD
Friday 9-22-2023
Strength Core Circuit Metcon AMRAP 12 1 Power Snatch (AHAP) 2 Power Cleans 3 Deadlifts 4 T2B 5 Reverse Burpees
Thursday 9-21-2023
Strength EMOM 10 1 Split Jerk Metcon 21-15-9-15-21 HSPU Doubles x2 1 Rope Climb Before Each Round
Wednesday 9-20-2023
Strength EMOM 10 1 Squat Clean Metcon 100/80 Cal Row 100 Wallballs *Break Up Workload as Desired*
Tuesday 9-19-2023
Strength EMOM 10 1 Pendlay Row Metcon 3 Rounds 400m Run 12 Pull-ups 2 Bar MU 21 KBS
Monday 9-18-2023
Strength EMOM 10 1 Squat Snatch Metcon 1-2-3-4-5-6-7-8-9-10 Box Jumps 10-9-8-7-6-5-4-3-2-1 OHS (95#/65#)
Saturday 9-16-2023
Metcon "Monster Mash" Buy In: 25 Burpee-KTE 3 Rounds400m Run15 Kettlebell Swings45 Air Squats3 Rounds100m Farmers Walk24 Lunges9 Deadlifts, 275/1853 Rounds400m Run12 Push Jerks, 155/10512 T2B Cash Out: 15 Reverse Burpee- Bar MU
Friday 9-15-2023
StrengthSquat Snatch2-2-2-2-2Metcon1 Squat Snatch (AHAP)1 Bar MU100m Run1 Squat Snatch2 Bar MU200m Run1 Squat Snatch3 Bar MU300m Run1 Squat Snatch4 Bar MU400m Run
Thursday 9-14-2023
StrengthSquat Clean2-2-2-2-2Metcon“Elizabeth”21-15-9Cleans (135#/95#)Ring Dips
Wednesday 9-13-2023
StrengthSplit Jerk2-2-2-2-2MetconAMRAP 147 HSPU7 T2B7 Box Jumps7 KBS7 Reverse Burpees
Tuesday 9-12-2023
StrengthPendlay Row2-2-2-2-2Metcon10-20-30Alt DB Hang Snatch (50#/35#)Pull-ups3-2-1Rope Climb
Monday 9-11-2023
Metcon“9/11 Hero”2001 meter Run11 Box Jumps11 Thrusters (95#/65#)11 C2B Pull-Ups11 Power Cleans11 HSPU11 KBS11 T2B11 Deadlifts11 Push Jerks2001 meter Row
Saturday 9-9-2023
Metcon 5k Walk/Run
Friday 9-8-2023
Strength Squat Clean 3-3-3-3-3 Metcon 3 Rounds 40 Doubles 10 Devils Press (35#/20#) 8 DB Clusters
Thursday 9-7-2023
Strength Split Jerk 3-3-3-3-3 Metcon 21-15-9 HSPU Box Jumps 9-7-5 Shoulder to Overhead (95#/65#)
Wednesday 9-6-2023
Strength Squat Snatch 3-3-3-3-3 Metcon AMRAP 15 1 Squat Snatch (95#/65#) 2 OHS 3 Snatch Grip Deadlift 4 Burpees Over Bar 5 T2B 1 Rope Climb