Monday 10-1-18

W.O.D.
For Time:
1,000 Meter Run
40 Chest to Bar Pull-ups
30 Front Squats (135/95)
20 Barbell Facing Burpees

Accessory
4 Rounds:
:20 Ring Dip Support Hold
:25 GHD Supine Hold
:30 Hand Stand Hold

Friday 9-28-18

W.O.D.
For Time:
200 Meter Run, 21 Power Snatches
200 Meter Run, 21 Overhead Squats
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats

Barbell: (95/65)

Thursday 9-27-18

W.O.D.
AMRAPx7:
Row for calories*
*EMOM starting at 0:00- 5 DB Box Step Overs (50/35; 24/20)
-Rest 7:00-
AMRAPx7:
Bike for calories*
*EMOM starting at 0:00- 2 Wall Walk

Accessory
3 sets:
bent over plate rows
3 rounds of...
:20 AMRAP as fast as possible
:20 static hold to chest
:20 slow recovery rows

*Rest as needed b/w sets
*Use a plate that you can hold on to for the entire round; can change weights between sets

Wednesday 9-26-18

Strength
12:00 to find
heavy single
Clean and Jerk

W.O.D.
“Gwen”
15-12-9:
Unbroken Clean and Jerks
*must redo set if unable to do unbroken

Use same load across all sets. Rest as needed between.

Tuesday 9-25-18

W.O.D.
4 Rounds:
400 Meter Run
15 Sumo Deadlift High Pulls (95/65)
9 Burpee Box Jump Overs (24/20)

Monday 9-24-18

W.O.D.
5 Rounds:
7 Bar Muscle-Ups (Double pull-ups/ triple ring rows)
7 Dumbbell Clusters (70’s/50’s)*

*scale DB clusters so they can be done in two sets or less

Accessory
3 sets:
overhead plate presses
3 rounds of...
:20 AMRAP as fast as possible
:20 Overhead hold
:20 slow recovery presses

*Rest as needed b/w sets
*Use a plate that you can hold on to for the entire round; can change weights between sets

Friday 9-21-18

W.O.D.
3 Rounds For Time:
27/21 Calorie Row
21 Kettlebell Swings (53/35)
15 Burpee Box Jump Overs

Accessory
3x12 single leg banded hamstring curl
4x50' lateral step sled pull

Thursday 9-20-18

Strength
15:00 to find:
8RM Push Press

W.O.D.
4 Rounds FT:
20 strict ring dips
20 ab-mat situps
20 ring rows

Wednesday 9-19-18

W.O.D.
1 Mile Run, 100 Double Unders, 27 Deadlifts (205/145)
800 Meter Run, 100 Double Unders, 21 Deadlifts (205/145)
400 Meter Run, 100 Double Unders, 15 Deadlifts (205/145)

RX+: round 1 (225/135)
         round 2 (275/185)
         round 3 (315/225)

Accessory
50 GHDSU

Tuesday 9-18-18

W.O.D.
Teams of 2, For Time:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs (12 strict pull-ups)
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row

Monday 9-17-18

W.O.D.
3 Rounds For Time:
400 Meter Run
20 Dumbbell Snatches (50/35)

20/15 Calorie Bike (24/18 schwinn)

Accessory
3×10 Single Arm Dumbbell Bench Press (Each Side)
3×10 Single Arm Dumbbell Overhead Press (Each Side)

Friday 9-14-18

W.O.D.
3 Rounds For Time:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds

Accessory
3 Rounds For Time:
100 Double-Unders
25 GHD Sit-ups

Thursday 9-13-18

Strength
Tempo Back Squat
6 Sets of 2 
*This is the focus of the day
Climb to a moderate load
5 seconds down
1 second pause in bottom


W.O.D.
AMRAP 12:
5 Burpees
10 V-ups
20 Jumping Lunges

Wednesday 9-12-18

W.O.D.
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30 Calorie Row

Tuesday 9-11-18

W.O.D.
For Time:
200 Meter Run, 21 Deadlifts (225/155)
200 Meter Run, 18 Strict Handstand Push-ups
200 Meter Run, 15 Deadlifts (225/155)
200 Meter Run, 12 Strict Handstand Push-ups
200 Meter Run, 9 Deadlifts (225/155)
200 Meter Run, 6 Strict Handstand Push-ups

Monday 9-10-18

W.O.D.
3 Rounds For Time:
60 Air Squats
21/15 Calorie Assault Bike
15 Hang Power Cleans (155/105)

Accessory
AMRAP 2: Strict Ring Muscle-ups
Rest 1 Minute
AMRAP 2: Kipping Ring Muscle-ups

Friday 9-7-18

W.O.D.
For Time:
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)

Thursday 9-6-18

W.O.D.
5 Rounds:
1 Minute Kettlebell Swings (53/35)
1 Minute Reverse Lunges
1 Minute Calorie Bike
1 Minute Rest

Accessory
3 Supersets:
20 Weighted AbMat Sit-ups
1 Minute Double Overhead KB Hold
Rest as needed between sets

Wednesday 9-5-18

Strength
In 12:00
Heavy Set of 3
Thruster

W.O.D.
2 Rounds:
400 Meter Run
21 Thrusters (95/65)

Tuesday 9-4-18

W.O.D.
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

Accessory
3 Supersets:
15 GHD Sit-ups + 40% Max Ring Muscle-ups
Rest 1 Minute Between Sets.

*sub RMU with hardest Pull-up variation