9/27/21
WOD
Build to a heavy set of 3 push presses
For Time:
50-30-20
Thrusters (65/45#)
Pull-ups
9/26/21
WOD
Rest Day
9/25/21
WOD
“Adrian”
Seven rounds for time of:
3 Forward rolls
5 Wall Walks
7 Toes to bar
9 Box jumps, high
9/24/21
WOD
9 Sets For Load:
Back Squat
10-5-3-1-1-1-3-5-10
For Time:
30 Strict Muscle-ups
Scaling Options:
AMRAP 12:
3 Strict False Grip Ring Pull-ups
3 Strict Ring Dips
AMRAP 12:
3 False Grip Ring Rows
3 Jumping Ring Dips
3 Push-ups
9/23/21
WOD
With a Partner,
2 Rounds For Time:
100/80 Calorie Row
50 Handstand Push-ups
* One partner works while one rests
9/22/21
WOD
3 Rounds For Time:
1000m Run
50 Sit-ups
25 Deadlifts (185/125#)
- Rest 2:00 between rounds
9/21/21
WOD
3 Rounds For Time:
25 Double DB Push Jerks (50/35#)
50 Double Unders
25 Double DB Weighted Step-ups (24/20")
50 Double Unders
9/20/21
WOD
On a 12:00 Clock For Load:
1 Snatch Pull + 1 Hang Power Snatch
3 Rounds For Time:
15/11 Calorie Bike/Ski/Row
12 Power Snatches (95/65#)
9 Burpees
9/19/21
WOD
Rest Day
ANNOUNCMENT:
THIS SATURDAY NO 10AM MOBILITY CLASS
9/18/21
WOD
“Danny”
AMRAP in 20 minutes of:
24"/20" box jump, 30 reps
115/75 pound push press, 20 reps
30 pull-ups