WOD 9.20.23

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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

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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…

WOD 9.18.23

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A. Giant Set 1. Dumbbell Bench Press 21X1 15-12-10 2. Dumbbell Farmer Press 21X0 - Right 10-10-10 3. Dumbbell Farmer Press 21X0 - Left 10-10-10 B. For Time 50 V-up 400M Run 30 Double Dumbbell Deadlift 20 Double…

WOD 9.17.23

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A. Running Time Trials 4 x 400M Run, Rest 2 Minutes Between Rounds B. For Time 3 Rounds 20 Burpee-to-Target 30 Toes-to-Bar 40 Dumbbell Farmer Carry Lunge 50/35# 20 Minute Time Cap  

WOD 9.16.23

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Partner Workout "31 Heroes" 31 Minute AMRAP (As Many Reps As Possible) In Teams Or 2, Perform: 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24″)

WOD 9.15.23

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A. Super Set 20M Prowler Push 1-1-1-1-1 100Ft Single Arm Farners Carry 1-1-1-1-1 B. For Time 21 Deadlift 102/70KG 9 Wall Walks 15 Deadlift 102/70KG 7 Wall Walks 9 Deadlift 102/70KG 5 Wall Walks 10 Minute Time…

WOD 9.14.23

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A. EMOM x 10 Rounds 1 Rep Of Bear Complex 1 Rep Of The Complex Is: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Back Rack Push Press B. 15 Minutes AMRAP 10 Front Squat 10 Front Rack Lunge 10/7 Caloriie…

WOD 9.13.23

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A. Super Set Bench Press 6-6-6-AMRAP Skill Work Toes-to-Bar Prep and Progression Single Under Crossover Prep and Progression B. As many reps as possible in 12 minutes: 2 Push Press 61/43KG 2 Toes to Bar 20 Single…

WOD 9.12.23

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A. Every 1:15 x 11 Rounds 1. Snatch Complex 1-1-1-1-1-1-1-1 1 Hang Squat Snatch + 1 Overhead Squat 2. Deficit Snatch Deadlift 3-3-3 B. For Time 20-15-10-5-10-15-20 Wall Ball 20/14#, 10/9' Sumo Deadlift High Pull…

WOD 9.11.23

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"Never Forget" 9/11 Tribute WOD For time: Buy-in: 2001M Row Directly Into: 4 Rounds 9 Cluster 61/43KG 11 Strict Pull-up 25 Minute time Cap