10-05-2020

Backsquats:
8@35/40/45/50/55/60%
*5 Bent Over DB Flys After Each Set

WOD: For Time
“Jackie”
1000m Row
50 Thrusters 45/35
30 Pullups

10-02-2020

4 Rounds: With 1 DB….
4 Hang Clean & Jerk (per Arm)
5 Goblet Squats
8 Front Rack Walking Lunges

WOD: For Time (25′ Cap)
400m Run
40 Abmat Sit Ups
30 Russian KB SWINGS
2 Laps KB Carry (1 L / 1 R)
800m Run
30 Abmat Sit Ups
20 KB Swings
2 Laps
400m Run
20 Abmat Sit Ups
10 KB Swings
2 Laps

10-01-2020

Hang Snatch
5@35%
4@45/55%
3@65/75%
2@85%

WOD I:
In 5:00
30/25 Cal Row Buy In
Then Find Heavy Hang Snatch

WOD II:
5:00 AMRAP Ladder with Snatch Weight from WOD I
1-2-3-4-5….
Front Squat
2-4-6-8-10….
HSPU
1-2-3-4-5….
Bar Over Burpees

09-15-20

Push Press
8@35/45%
5@55/65/75%
3@80/85%

For Time:
4-6-8-10-12 Hang Power Cleans 135/85
10 Bar Over Burpees
10 Toes to Bar

09-14-20

Backsquats:
8@35%
5@45/55/65%
3@75%

Metcon – 14′ AMRAP
10 DB Thrusters 35/25
20 DU
200m Run

08-21-20

Hang Power Clean:
5 @ 45/55/65/75%

5′ to Find 3 RM Hang Power Clean

WOD: Row for Cumulative Calories
2:00 On
4:00 Rest
2:00 On
4:00 Rest
2:00 On

08-20-20

Shoulder Press
8@35%
5@45/55/65%
3@75/85%
1@90%
*5 Bicep Curls per Arm After Each Set

WOD: 10 min Amrap Ladder
1-2-3-4-5-6…..
KB Swing Russian 70/53
Goblet Squat
10 Alt Toe Touch V Ups

08-19-20

Deadlifts:
8@45%
5@55/65%
3@75/85%
1@95%

WOD – for time:
3 Rounds
5 Thrusters 65/95
5 Pullups
3 Rounds
4 Thrusters 75/115
4 CTB Pullups
3 Rounds
3 Thrusters 135/85
3 BMU

08-18-20

Warm Up WOD:
:30 on / :30 rest Row x 3 Intervals

Light Strength:
Backsquats
8@ 35/45/55%

WOD: Rowing with Annie
30 Cal Row
-then-
50-40
Abmat Situps
DU
-then-
30 Cal Row
-then-
30-20-10
Abmat Situps
DU

08-17-20

Hero WOD “Bert”
Team of 2 or Solo – 45′ Cap

50 Burpees
400m Run (if team, both members run together)
100 Push ups
400m Run
150 Walking Lunge Steps
400m Run
200 Air Squats
400m Run
150 Walking Lunge Steps
400m Run
100 Push ups
400m Run
50 Burpees