September 19, 2019

Strength:

6  X 2 DEADLIFT @ 90% CLIMBING

WOD:

5 ROUNDS:
200M RUN
12 BURPEES TO TARGET
8 THRUSTERS (115/75)
Rest 2 mins

September 18, 2019

Strength:

7 X 1 STRICT PRESS @ 90%

WOD:

5 ROUNDS:
18/12 CAL ROW
8 OHS (RX96/65, RX+ 135/95)

September 17, 2019

Strength:

4 ROUNDS:
30 SEC AB SPRINT
Rest 90 seconds between

THEN..
50 DBALL SQUATS FOR TIME

 

WOD:

ISABEL
30 SNATCHES (135/95)

September 16, 2019

Strength:

14 MIN EMOM
ODD: 14/10 CAL ROW
EVEN: COMPLEX OF 1 SQUAT CLEAN + 2 PUSH JERKS + 1 SPLIT JERK + 1 SQUAT CLEAN 

WOD:

20 MIN AMRAP:
16 SINGLE ARM KB FRONT RACK BACKWARD LUNGE RETURN
10 HSPU
400M RUN 

September 13, 2019

Strength:

5 X 2 FRONT SQUATS @ 85% CLIMBING

WOD:

21-15-9
THRUSTERS (95/65)
BURPEES OVER THE BAR
Remaining time 1RM split jerk 

September 12, 2019

Strength:

5 x 3 DEADLIFT @ 85% CLIMBING

WOD:

5 X 1K ROW REPEATS

September 11, 2019

Strength:

6 x 2 SHOULDER PRESS @ 80% CLIMBING

WOD:

EVERY 3 MINS FOR 18 MINS:
5 HANG POWER SNATCH (RX 95/65, RX+ 135/95)
10 BOX JUMPS (24/20)
8 T2B
100M RUN

September 10, 2019

Strength:

12 MIN EMOM
ODD: 35 DU
EVEN: 5 DB MAN MAKERS

WOD:

5 ROUNDS
40 DU
100M RUN
2 ROPE CLIMBS

September 9, 2019

Strength:

1o MIN EMOM:
ODD: 12/10 CAL AB
EVEN: 3 POWER CLEANS + 1 SQUAT CLEAN + 1 JERK (AHAP)

WOD:

EVERY 90 SEC FOR 10 MINS: 300M RUN

THEN..
3 ROUNDS
1 TRIP SINGLE ARM OH DB WALKING LUNGE (50/35)
5 BAR MU (10 C2B)
8 BURPEES TO TARGET 

September 6, 2019

Strength:

FRONT SQUATS 5 X 3 @ 80% BUILDING

WOD:

18 MIN ARMAP:
1 TRIP HANDSTAND WALK
500M ROW
3 ROPE CLIMBS