Category WOD

Friday 9.18

FRIDAYStrength: Snatch + Overhead SquatEMOM 10m: 1 + 3 WOD: 3 Rounds25 KB Swings 53/3515 Box Jumps 24/2010 Goblet Squat S: 35/26 eye high, Step UpsL1: 35/26 full OHRx+: 70/53, 30/24 Extra work1. DeadliftEMOM 6m: 5 reps 275/205 2. EMOM…

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Thursday 9.17

THURSDAYWOD 1: “Annie” : 15m Cap50-40-30-20-10Double UndersSitups S: Single Unders x2L1: Half DU or Mix DU and SU Rest 5 Minutes WOD 2: 10m AMRAP12/10 Cal ABrest 20s Score is total calories Extra Work1. EMOM 12m2 Squat Clean Thrusterright intoEMOM…

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Wednesday 9.16

WEDNESDAYStrength 1: Low Bar Back Squat (15m)4-4-4-2-2-2 Strength 2: EMOM 5m10 Russian Twists5-10 Push-upsthen EMOM 5m10 Hollow Rocks5-10 Double Mountain Clibersthen EMOM 5m30s Forearm Plank WOD: 8m AMRAP10 Overhead Squat 95/6510 Burpees S: 65/45L1: 75/55Rx+: 115/75 Extra Work1. Clean Pull2-2-2-2-2-2,…

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Tuesday 9.15

TUESDAYStrength 1: Pull-upsEMOM 8m: 3 Strict/Weighted Strength 2: Press (from floor)EMOM 8m: 3 reps WOD: 5 Rounds: 12 Minute Time Cap15 Hang Clean 75/5515 Strict Press S: 10 Reps, 65/45L1: 12 RepsRx+: 95/65 Extra Work1. 5 Rounds16/12 Cal AB7/5 Bar…

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Monday 9.14

Remember to sign up for a heat for the 26th “Murph”. MONDAYStrength: Power Clean and JerkEMOM 10m: 2 Reps WOD: For Time, 14:00 capRow 500mthen 6 Rounds7 Push-ups 5 Deadlift 245/175Then Row 500m S: Row 300m, 135/95L1: 185/135Rx+: HSPU, 275/205 Extra…

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