Monday, September 30, 2019

Warm Up:

300m Run

2 Rounds

- 10 Squats

- 10 Push-Ups

- 10 Sit-Ups

- 10 Dips

- 10 Lunges

- 10 Pull Ups

- 30s Sampson Stretch

Skill/Strength:

TABATA
- DB Push Press

- Sit-Ups

Conditioning:

3 Rounds For Time

- 400m Run

- 20 Box Jumps

- 20 Wall Ball Shots

- 20 Lunges

Thursday, September 26, 2019

Warm Up:

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Mountain Climbers

-20 Walking Lunges

-30 Double Unders

Skill/Strength:

TABATA
DB Bench Press

DB Bent Over Row

Conditioning:

For Time:
50, 40, 30, 20, 10 -
- Double Unders
- Sit-Ups
- Squats

Wednesday, September 25, 2019

Warm Up:

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Mountain Climbers

-20 Walking Lunges

-30 Double Unders

Skill/Strength:

TABATA

-Med Ball Cleans

Conditioning:

15 min. AMRAP

- 150m Shuttle Run

- 10 Box Jumps

- 20 Sit-ups

- 30 Double Unders

Monday, September 23, 2019

Happy Birthday Sharon!

Birthday WOD

Warm-Up:

Stretch

Light Jog

- 10 Burpees

- 19 Mountain Climbers

- 65s Plank Hold

Conditioning:

9m AMRAP

- 19 Pull Ups/Rings/Dips (if inside)

- 19 Deadlifts

- 19 Sit-Ups

54s Rest

9m AMRAP

- 19 MB Cleans

- 19 DB Push Press

- 19 Knees to Elbows

Thursday, September 19, 2019

Happy Birthday Sharon!

Birthday WOD

Warm-Up:
Stretch
Light Jog
- 10 Burpees
- 19 Mountain Climbers
- 65s Plank Hold


Conditioning:
9m AMRAP
- 19 Pull Ups/Rings/Dips (if inside)
- 19 Deadlifts
- 19 Sit-Ups

54s Rest

9m AMRAP
- 19 MB Cleans
- 19 DB Push Press
- 19 Knees to Elbows

Wednesday, September 18, 2019

Happy Birthday Nancy!!  

Birthday WOD

Warm-Up:

Stretch

Light jog

- 10 Burpees

- 18 Mountain Climbers

- 72 Second Plank Hold

Conditioning:

For Time:

- 47 Squats

- 47 Lunges

- 47 KB Swings

- 47 DB Snatches

- 47 Box Jumps

- 47 WB Toss

Cashout:

1972m Partner Run/Row

Monday, September 16, 2019

Warm Up:

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Mountain Climbers

-20 Walking Lunges

-30 Double Unders

Skill/Strength:

10 EMOM Deadlifts

- Starting with 2

- Increasing by 2

Conditioning:

3 Rounds -
- 800m Run
- 20 Kettlebell Swings
- 20 Pull-Ups

Thursday, September 12, 2019

Warm Up:

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Mountain Climbers

-20 Walking Lunges

-30 Double Unders

Conditioning:

For Time

- 10 DB Manmakers

- 2 Sit-Ups

- 9 DB MM

- 4 Sit-Ups

....

- 1 DB MM

- 20 Sit-ups

Start with 10 DB man-makers then do 2 sit ups. Continue with the pattern of decreasing the man-makers by 1 and increasing the sit-ups by 2 each round until you finish with 1 man-maker and 20 sit-ups.

Wednesday, September 11, 2019

9/11 Tribute WOD
- Taken from WODwell website

Warm-Up:
Stretch
Light Jog
- 10 Lunges
- 10 Sit Ups
- 10 Push Ups

Conditioning:
For Time
2001m Run
- 11 Box Jumps
- 11 Thrusters
- 11 Chest-to-Bar Pulls Ups
- 11 Power Cleans
- 11 Handstand Push Ups
- 11 KB Swings
- 11 Toes-to-Bar
- 11 Deadlifts
- 11 Push Jerks
2001m Row

Athletes may start with the Row and end with the Run, or start with the Run and end with the Row.

• 
  

Monday, September 9, 2019

Warm Up:

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Mountain Climbers

-20 Walking Lunges

-30 Double Unders

Skill/Strength:

Find Deadlift 1RM

Conditioning:

4 Rounds
- 10 Power Cleans (135/95)
- 20 Sit-ups
- 30 Lunges

Cashout:
5 Attempts of 100 Singles Unbroken

Thursday, September 5, 2019

Warm Up:

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Mountain Climbers

-20 Walking Lunges

-30 Double Unders

Skill/Strength:

TABATA DB Push Press

Conditioning:

6 min AMRAP
- 100m Sprint
- 6 Box Jumps
- 12 Kettlebell Swings

2 min Rest

6 min AMRAP
100m Sprint
- 3 Pull-Ups
- 6 Push-Ups
- 9 Air Squats

Wednesday, September 4, 2019

Warm Up:

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Mountain Climbers

-20 Walking Lunges

-30 Double Unders

Skill/Strength:
Wendler Week 4

Conditioning:

For Time:
3 Rounds -
- 600m Run
- 20 Knees to Elbows
- 30 Squats

Labor Day 2019

No WOD Today.