WOD 9.27.23

,
A. Every 1:15 x 8 Rounds Clean Complex 1 Hang Power Clean + 1 Hang Squat Clean B. For Time 20-16-12 Reps Of: Dumbbell Box Step-up 50/35#, 24/20" Dumbbell Push Press 50/35# Elevated Ring Row 12 Minute Time Cap …

WOD 9.28.23

,
A. Super Set Push Press + Push Jerk + Split Jerk Complex 1-1-1-1-1 Skjill Work Handstand Push-up Prep and Progression Rope Climb Prep and Progression B. For Time 3 Rounds 500M Row 10 Handstand Push-up 2 Rope Climb 15…

WOD 9.26.23

,
A. Every 1:15 x 8 Rounds Clean Complex 1 Hang Power Clean + 1 Hang Squat Clean B. For Time 20-16-12 Reps Of: Dumbbell Box Step-up 50/35#, 24/20" Dumbbell Push Press 50/35# Elevated Ring Row 12 Minute Time Cap …

WOD 9.25.23

,
A. Every 1:30 x 8 Rounds Snatch Complex (1 Hang Squat Snatch + 1 Low Hang Squat Snatch + 1 Squat Snatch) 1-1-1-1-1-1-1 Set 1-2: 65% Set: 3-4: 70% Set 5-8 75% B. 3 rounds for time: 400M Run 15 Hang Power Snatch 52/34KG 10…

WOD 9.24.23

,
A. Every 1:30 x 8 Rounds 5 Single Arm Kettlebell Suitcase Row 5 Single Arm Kettlebell High Pull 5 Single Arm Russian Kettlebell Swing Alternate Arms Each Round Rounds 1, 3, 5, 7 - Right Arm Rounds 2, 4, 6, 8 - Left Arm B.…

WOD 9.23.23

,
"Artie" 20 Minutes AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats 5 Pull-ups 10 Thrusters 43/30 Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez,…

WOD 9.22.23

,
A. Super Set Push Jerk 5-5-5-5-5 Max Length Broad Jump 1-1-1-1-1 B. For Time 9-8-7 Reps Of: Deadlift 60/40 kg Hang Power Clean 60/40 kg Push Jerk 60/40 kg -- then -- 6-5-4 Reps Of: Deadlift 70/45 Hang Power…

WOD 9.21.23

,
A, Establish A 1RM Squat Clean B. For Time 3 Rounds 5 Ring Muscle-up 10 Squat Cleans 61/43 20 Box Jump 24/20 12 Minute Time Cap  

WOD 9.20.23

,
A. EMOM x 10 Rounds, Alternate Between: 2 Turkish Get-up, Left Arm 2 Turkish Get-up, Right Arm B. For Time 20/15 Calorie Row 6 Alternating Turkish Get Up 100m KB Farmers Carry 6 Alternating Turkish Get Up 100m KB Farmers…

WOD 9.19.23

,
A. Establish A 1RM Snatch B. For Time 15-12-9-6-3-6-9-12-15 Reps Of: Goblet Cyclist Squat Kettlebell Swing 5 Burpee On To Plate Between Rounds, Including Last Round Perform With 1.5/1P Kettlebell and 20/10KG Bumper…