September 20, 2018

Strength:

OHS
5 X 5 WITH 3 SEC PAUSE

WOD:

“Annies On the Run”
50 DU
50 AB MAT SIT UPS
200M RUN
40 DU
40 AT MAT SIT UPS
200M RUN
30 DU
30 AB MAT SIT UPS
200M RUN
20 DU
20 AB MAT SIT UPS
200M RUN
10 DU
10 AB MAT SIT UPS
200M RUN

September 19, 2018

Strength:

POWER CLEAN
6 X 3 @ 85%

WOD:

15 MIN AMRAP:
200M RUN
15 POWER CLEAN (95/65)
100M RUN
15 T2B

September 18, 2018

Strength:

BACK SQUATS
5 X 5 @ 75%

WOD:

1K ROW

THEN..
3 ROUNDS
15 S2O (115/85)
12 BAR FACING BURPEES
9 BOX JUMP OVERS 

September 17, 2018

Strength:

POWER SNATCH
6 X 3 @ 85%

WOD:

5 ROUNDS
1 MIN KBS (1.5/1)
1 MIN DU
1 MIN REVERSE LUNGES
1 MIN CAL ROW
1 min rest

September 14, 2018

Strength:

ACCUMULATE 300FT HANDSTAND WALK

WOD:

12 MIN EMOM:
1ST – 3 SQUAT SNATCHES (135/85)
2ND – 25 CAL ROW
3RD – 100M RUN

September 13, 2018

Strength:

5 X 3 OHS
*Heavier than last week

WOD:

PARTNER AB:
YOU GO I GO – 6MIN 30SEC ON EACH PARTNER FOR TOTAL CALS

DIRECTLY INTO..
3 ROUNDS
2 ROPE CLIMBS
12 HSPU
12 C2B

September 12, 2018

Strength:

16 MIN EMOM:
EVERY 90 SEC 4 TNG POWER CLEANS @ 75-80%

WOD:

2K ROW
150 DU
50 WB (30/20/14)
150 DU
50 WB (30/20/14)

September 11, 2018

Strength:

12 MIN EMOM:
1 TRIP PLATE PUSH + 3 BACK SQUATS @ 75%

WOD:

3 X 800M RUN
*90 sec rest between

THEN DIRECTLY INTO..
20 MU/30 C2B
20 HANG POWER CLEANS (135/95)
20 FRONT SQUATS
20 PUSH UPS

September 10, 2018

Strength:

16 MIN EMOM:
EVERY 90 SEC 4 TNG POWER SNATCHES @ 75-80%

WOD:

21-15-9
POWER SNATCH (115/75)
CAL ROW

THEN..
21-15-9
BOX JUMPS
KBS (1.5/1)

September 7, 2018

Strength:

1RM POWER SNATCH

WOD:

10 MIN AMRAP:
8 C2B
100M RUN
8 FRONT SQUATS (135/95)
100M RUN
8 BURPEES

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