Monthly Archives: September 2018

10/1/18
Strength
Back squats
9-9-9

WOD (for time)
4 rounds of:
30 medball clean (14/20)
20 knees to elbow*
10 strict press (65/95)
*not knees to triceps 👎💪🏻😉

9/29/18
Saturday surprise WOD!
See you all at 11AM SHARPPPPP

9/28/18
Deadlifts (E2MOM)
5-5-5-5-5 (across)

WOD (for time)
10-9-8-7-6-5-4-3-2-1
Toes to bar
Burpee* box jump over (20/24)
*facing the box

9/27/18
WOD 1 (for time) (CAP 3)
“Flash 50”

WOD 2 (AHAP) (CAP 7)
“Seeing Double”

WOD 3 (AMRAP 8 )
“Crazy 8”

WOD 4 (ALAP 10)
“Swole and Flexy”

9/26/18
WOD (for time)
5 Rounds of
20 wall balls (14/20)
20 toes to bar

9/25/18
Skill session
Handstand push ups
Then…
Gymnastic test

WOD (for time) (1 bar)
“Two Tone”
30-20-10
Hang Power Clean (115/85)
Calorie Bike

Directly into…

10-20-30:
Deadlifts (205/145)
Calorie Row

9/24/18
Strength
Back squats
9-9-9

WOD (AMRAP 7)
“Event 1”
Bar facing burpees

Cash-out (NFT)
50 STRICT diamond push ups
50 STRICT Banded tricep extensions
50 STRICT barbell curls (35/45)

9/21/18
WOD (for time)
“Barbara”
5 rounds of
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
*Rest 3 minutes after each round

9/20/18
WOD (Alt. EMOM 25)
Min 1 – 10 deadlift (225/155)
Min 2 – 30 second plank
Min 3 – 15/12 calorie bike
Min 4 – 30 second plank
Min 5 – 20 Goblet reverse lunge (53/35)

Cash-out (NFT)
50 Goodmornings (35/45)
50 glute bridges (bw)

9/19/18
Strength (E2MOM x4)
2 pause* Front squats
*3 second eccentric plus 3 second pause in bottom of squat.

Partner WOD (for time)
2 rounds EACH of
500m row
50 wall balls (14/20)
5 wall walks
*Partner 1 completes 1 full round, then P2 completes 1 full round… then, repeat.