Week of 10/15-10/19 WODS

Monday:

WOD:

5 rounds

Max body weight bench

Super set with max dl hold 225/155

Finisher

Teams of 3 sled push

200m sled push

Tuesday:

WOD:

20 min amrap

400m run

21 barbell tgu

Wednesday:

WOD:

Erin

5 rft

15 db split clean

21 pull ups

Thursday:

WOD:

50 ft yoke walk

100 ft zercher/stone carry.  

5 kb press

50 m walk one arm oh one arm front rack

5 kb press other arm oh other arm front rack

100m reverse sled pull

Friday

WOD:

Teams of three waterfall style

20 min amrap

21/15 cal row

15 wbs

9 burpees

Week of 10/8-10/12 WODS

MONDAY:

WOD: 

Teams of two

Partners break up reps as needed.  Burpees are synchro!

50 wbs (20/14)

25 deadlifts (255/175)

10 snychro burpees

40 wbs

20 deadlift

10 synchro burpees

30 wbs

15 deadlift

10 synchro burpees

20 wbs

10 deadlift

10 synchro burpees

10 wbs

5 deadlift

10 synchro burpees

TUESDAY:

4 sets of

10 rep db bench

Immediately in to 20 reps at 50% of db weight

Perform every 4 min

Then

For time 100 barbell bent over row

Every time you break 4 burpee over barbell

WEDNESDAY

12 min amrap

1 bar mu

1 stone over shoulder

2 mu

2 s0s

3 mu

3 s0s

….

THURSDAY

“Griff”

2 rounds

800m run

400m backwards run

FRIDAY

The Cheif

5 rounds

3 min amrap

3 power clean

6 push ups

9 air squats

Rest 1 min between rounds

Friday, October 5th WOD

EMOM x 9

1- 10 snatch (95/65)

2-10 box jump

3-10 thruster

Then 3 rft

Thursday, October 4th WOD

STRENGTH:

3 sets

Max strict chin ups superset max banded chin ups

WOD:

8 min amrap

60 dus

10 hspu

Wednesday, October 3rd Wod

Time is running out to sign up for our teams of three competition on October 20th!  Teams of three any gender!  MMM, FFF or anything in between. Rx and Scaled divisions.  Check out the event page here. https://www.facebook.com/events/495272707570374/

STRENGTH:

5 x 12 back rack reverse lunge

WOD:

3 rft

55 ab mat sit ups

25 front squat (75/55)

10 burpees over the bar

Tuesday, October 2nd WOD

STRENGTH:

5x 10 push press

WOD:

Then teams of 2

5 rft each ygig

12/9 cal row

10 s2oh (135/95)

Friday, September 28th WOD

Workout for Fri., 9/28:

Warm Up!

WOD –

For time

800m Run

60 Deadlift

40 Front Squat

20 Hang Power Clean

10 Muscle Ups

Thursday, September 27th WOD

Workout for Thu., 9/27:

Warm Up!

WOD –

3 Rounds Not for time

400m Bucket Carry

200m Farmers Carry

100m Sled  Push

50m tire flip

Wednesday, September 26th WOD

Workout for Wed., 9/26:

Warm Up!

WOD –

AMRAP 4

12 Double KB Swing

10 T2B

Rest 2 mins

AMRAP 4

8 Double KB Push Press

10 T2B

Rest 2 mins

AMRAP 4

4 Double KB Overhead Lunge

10 T2B

Tuesday, September 25th WOD

Workout for Tue., 9/25:

Warm Up!

Strength –

5X3 Bench @ 80-85% of 3RM

WOD –

“Annie”

For Time

50-40-30-20-10

Double Unders

Ab mat sit-ups