WOD 9.14.20

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A. Every minute for 8 minutes: 2 Turkish Get Up Perform at 70% 1RM. B. For time: 30-25-20-15-10-5 reps of: Box Jump 24/20" Kettlebell Swing 2/1.5P Med Ball Sit Up 20/14LB 20 minute time cap.

WOD 9.13.20

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A. Front Rack Lunge 10-10-10-10-10 B. 3 rounds for time: 400M Run 35 Jumping Back Squat 20/15KG

WOD 9.12.20

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A. Pause Overhead Squat 2-2-2-2-2Hold at bottom for 3 seconds. B. For time: 40 Dumbbell Snatch 50/35LB 10 Burpee Box Jump 24/20" 30 Dumbbell Snatch 10 Burpee Box Jump 20 Dumbbell Snatch 10 Burpee Box Jump 10 Dumbell Snatch 10…

WOD 9.11.20

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A. Shoulder Press 8-8-8-8-8 B. For time: 50/35 Row for Calories 50 Med Ball Sit Up 20/14LB 35/25 Row for Calories 35 Med Ball Sit Up 20/14 Row for Calories 20 Med Ball Sit Up

WOD 9.10.20

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A. Work up to a heavy Hang Squat Clean, Triple B. As many rounds as possible in 8 minutes: 2-4-6-8-10... unbroken reps of: Dumbbell Hang Power Clean 50/35LB Goblet Squat 50/35LB Continue adding 2 reps to each movement…

WOD 9.9.20

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A. Superset Bent Row 8-8-8-8-8 L-Sit 5 x 20 Sec B. For time: 50-35-20 reps of: Deadlift 70/49KG Push Up 12 minute time cap.

WOD 9.8.20

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A. Work up to a heavy complex 1 Thruster 2 Front Rack Lunge 1 Thruster B. 2 rounds for time: 400M Run 21 Thruster 52/36KG Compare to September 7, 2018.

WOD 9.6.20

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A. Wide Grip Behind the Neck Split Jerk 3-3-3-3-3 B. For time: 30-20-10 reps of: Hang Power Snatch 43/30KG Bar Facing Burpee

WOD 9.5.20

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5 rounds for time: 30 Push Up 40 Abmat Sit Up 50 Lunge 60 Double Under Rest 3 minutes between rounds.

WOD 9.4.20

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A. For time: 1 Mile Run B. 3 rounds for max reps: 1 Minute Back Squat 61/43KG 1 Minute Rest 1 Minute Power Clean 61/43KG 1 Minute Rest 1 Minute Push Jerk 61/43KG 1 Minute Rest