9-23 WOD

IMG_1155

WarmUp
Run or Row 400m
1 Lap Spiderman
3 Rounds
:10 HSH
10 KipSwing
10 WallSquat
WarmUp FrontSquat

1) EMOM6 FrontSquat x 2 reps @80-85% of 1RM

2) 3 Rounds ForReps
AMRAP :40 PushPress 75/35#
Rest :20
AMRAP :40 SitUp
Rest :20
AMRAP :40 MedBallClean 20/14#
Rest :20
AMRAP :40 KBS
Rest :20
AMRAP :40 FrontRackedBBLunge 75/35#
Rest :20
** 40 seconds of work at each station, 20 seconds of rest while rotating to next station.

Cool
Roll

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