9-18 WOD 0~~~ Happy Birthday M! ~~~0

IMG_0526

WarmUp
Row 500m
1 Len Spiderman
1 Len Lunge+Twist
3 Rounds
5 Squat
5 PullUp
5 PushUp
5 SitUp

“Tabata This!”
Tabata Row(cals)
Rest 1:00
Tabata Squat
Rest 1:00
Tabata PullUp
Rest 1:00
Tabata PushUp
Rest 1:00
Tabata SitUp

** The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Score is the least number of reps performed in any of the eight intervals.

9-17 WOD

IMG_0027

WarmUp
Run or Row 400m
2 Rounds
:10 HSH
6 PushUp
6 Cossack
6 Bootstrapper

1) AMRAP6
5 HSPU
15 WallBall
30 DoubleUnder
Rest 5:00

2) AMRAP6
7 Thruster 95/65#
7 PullUp
14 BoxJump 24/20″
Rest 5:00

3) AMRAP6
6 PushPress 95/65#
9 TTB
10 Burpee

9-16 WOD

WarmUp
Run or Row 400m
3 Rounds
6 SupineRow
6 Lunge+Twist
6 WallSquat
WarmUp FrontSquat

1) EMOM7 FrontSquat x 3 reps @70-75% of 1RM

2) ForTime
Row 500m
15 RingDip
60 DoubleUnder
15 PowerClean 135/95#
60 DoubleUnder
15 RingDip
Row 500m

Cool
Rol

9-11 WOD Don’t miss this Chipper!

WarmUp
Run or Row 400m or SledPull 200m
2 Rounds
1 Len BearCrawl
1 Len Spiderman
2 Rounds
6 KipSwing
10 JumpingSquat

1) 4 Sets
StrictPullUp x 3-10 reps
Rest :60
StrictDip x 3-10 reps
Rest :60
* Less than 3 reps band them, more than 10 weight them

Battleship WOD:

2) ForTime
10 HSPU
15 KBS 32/24 kg
20 BoxJumps 24/20″
25 Toes2Bar
30 GobletSquat 32/24 kg
35 WalkingLunge
40 Burpee
45m BearCrawl (1 Len is 15m)

Cool
Roll