WOD: 09/10/19
Deadlift 1-1-1-1-1-1-1 reps
“Sam Bass”
15 minute AMRAP of:
5 Ring Muscle-up
10 Push ups
20 Alt. DB Snatches, 50/35-lbs.
WOD: 09/09/19
“Hoodoo Brown”
For time:
100 Double-unders
75 Push Press, 45/35-lbs.
50 Ab-mat Sit-ups
100 Double-unders
75 Push Jerk, 45/35-lbs.
50 Burpees
100 Double-unders
WOD: 09/08/19
“Black Sabbath”
30 minute AMRAP with a partner:
60 Cal row
60 Wall-balls, 20/14-lbs.
60 Burpees over the rower
OR
60 Power cleans, 135/95-lbs.
60 Wall balls, 20/14-lbs.
60 Burpees over the bar
Iron Beaver Fall Classic
Weightlifting Competition
ALL DAY!
ANNOUNCEMENT:
NO CLASS THIS SATURDAY.
ON ACCOUNT OF THE IRON BEAVER FALL CLASSIC WEIGHTLIFTING COMPETITION.
WOD: 09/06/19
Work up to a Heavy:
Power Snatch + Hang Power Snatch
“Iron Maiden”
For time:
“Isabel”
Directly into,
1 mile run
WOD: 09/05/19
“Judas Priest”
20 minute AMRAP of:
50 Calorie Row
50 Wall-balls, 20/14-lbs.
50 Push-ups
50 Kettlebell Swings, 53/35-lbs.
ANNOUNCEMENT:
NO CLASS THIS SATURDAY.
ON ACCOUNT OF THE IRON BEAVER FALL CLASSIC WEIGHTLIFTING COMPETITION.
WOD: 09/04/19
Work up to a Heavy:
Power Clean + Hang Power Clean
“Nirvana”
21-15-9 reps for time of:
Dumbbell Power Cleans, 50/35-lbs.
Burpees over the DB
Announcement:
No Class this Saturday.
On account of the Iron Beaver Fall Classic Weightlifting Competition.
WOD: 09/03/19
“Led Zeppelin”
2 rounds for time of:
10 Overhead Squats, 135/95-lbs.
Run 400m
15 Front Squats, 135/95-lbs.
Run 400m
20 Back Squats, 135/95-lbs.
Run 400m
WOD: 09/02/19
Stations
Announcement:
LABOR DAY, 9/2, Class at 10am ONLY!
WOD: 09/01/19
“Scar”
20 minute AMRAP of:
600m Run
Max Strict Pull-ups
600m Run
Max Strict Push-ups
*Score is total reps.
