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Saturday, September 16, 2017
170916: “Climbing Cindy” Alternating OTM x 20: Even: 1 Round of “Cindy” Odd: 3 Deadlifts (Climb in Weight) NOTE: 1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats
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Sunday, September 17, 2017
170917: Jessica’s Birthday WOD options…choose one: “Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups OR “Mary” Complete as many rounds in 20 minutes as you...
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Monday, September 18, 2017
170918: 1 rep max box squat NOTE: No bailing or ditching the bar. Use a spotter. –then– 3 Rounds: 10 Front Squats (185/135) from floor 20 Chest to Bar Pull-Ups 50 Double Unders –then- CORE
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Tuesday, September 19, 2017
170919: “Marston” AMRAP 20: 1 Deadlift (405/265) 10 Toes to Bar 15 Bar Facing Burpees NOTE: Everyone should challenge themselves with a near max effort (90+%) deadlift. If you are not comfortable with...
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Wednesday, September 20, 2017
170920: 27-21-15-9 Push press (95/65) Burpees 400 Meter Run –then– CORE — 630 Yoga with Bee
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Thursday, September 21, 2017
170921: 1 Rep max Front Squat –then- “Nasty Girls” 3 Rounds: 50 Air Squats 7 Ring Muscle-Ups 10 Hang Power Cleans (135/95) NOTE: 20:00 cap; If you do not have muscle ups, please sub either 21 pull ups...
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Friday, September 22, 2017
170922: “True Feelings” 4 Rounds: 500 Meter Row 15 Handstand Push Ups (2 plates/1 plate) 2 Rope Climbs –then– CORE
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Saturday, September 23, 2017
170923: “The BIG grind” In team of 3, with only 1 person working at a time, complete the following: 300 Kettlebell Swings (55/35 kg) 250 S2O (95/65 lbs) 200 Pull-Ups 150 Box Jump-Overs (24″/20″) 1600...
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Sunday, September 24, 2017
170924: EMOM 5: Clean Pull + Hang Power Clean + Power Clean (50% 1RM) –then– EMOM 5: Heavy Power Clean –then- “Power Play” Ascending Ladder for 7 Minutes: 1 Power Clean (155/105), 30 Double Unders 2...
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Monday, September 25, 2017
170925: “Kickstand” AMRAP 15: 40/30 Calorie Bike 15 Toes to Bar 12 Front Rack Lunges (115/80) 9 Strict Ring Dips –then- CORE
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Tuesday, September 26, 2017
170926: Bench Press: 6×4. Aim for 65-70% across –then– Ten rounds for time of: 9 Thrusters (135/95 lbs) 35 Double-Unders — 630 Skills: Snatch Night…Burgener Warm up + skill transfer exercises -then-...
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Wednesday, September 27, 2017
170927: Complete as many rounds as possible in 19 minutes of: 3 muscle-ups 1 shuttle sprint, 5 yards, 10 yards, 15 yards 6 burpee box jump-overs, 20-in. box NOTE: On the burpees, jump over the box...
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Thursday, September 28, 2017
170928: Barbell Split Squats 4×6 per leg. Choice weight –then– “Shred It” 80 Double Unders 80 Air Squats 800 Meter Run 400 Meter Row 40 Kettlebell Swings (70/53) 40/30 Calorie Bike — 630 Skills: Clean...
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Friday, September 29, 2017
170929: For Time: 15-12-9-6-3 Strict Ring Dips HSPU 200 Meter Run (Following each round) –then– CORE
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Saturday, September 30, 2017
170930: Teams of 3: 10k Row NOTE: Switch every 250 meters; 1 person sprint row, then into rest; 1 person max rep push ups into row; @ 5000m switch to max situps; Score time. In notes score how many...
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Sunday, October 1, 2017
171001: Overhead Squat – Heavy Single Snatch Balance – Heavy Single Snatch – Heavy Single –then– “Bumblebee” AMRAP 7 Power Snatch (115/80) EMOM: 7 Wall Balls (30/20)
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Monday, October 2, 2017
171002: E:90 for 6 sets Push Press x 2, Push Jerk x 2 –then– “Mighty Mouse” AMRAP 18: 30 Thrusters (95/65) 30 Box Jumps (24/20) 30/21 Calorie Row 30 Toes to Bar –then– CORE
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Tuesday, October 3, 2017
171003: Back Squat 5×3 Ascending ~70%-85% –then– 50 AbMat Sit-Ups, 25 Slam Balls, 25 Front Rack Lunge 95/65, 200m Run 40 AbMat Sit-Ups, 20 Slam Balls , 20 Front Rack Lunge 95/65, 200m Run 30 AbMat...
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Wednesday, October 4, 2017
171004: “Lynne” 5 Rounds: Max Bodyweight Bench Press Max Pull-ups NOTE: Athlete moves directly from Bench Press to Pull-ups; Rest ~3:00 between rounds. –then– CORE — 630 Yoga with Bee
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Thursday, October 5, 2017
171005: 10-15 minutes of Kip or MU skill work –then– “Amanda” For Time: 9-7-5 Ring Muscle Ups Squat Snatch (135/95) — 630 Skills: Monostructural Movement…double under & triple under drills -then-...
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