9/24/20
WOD
With a Partner:
27 Minute AMRAP of:
21 Kettlebell Swings, 53-lbs/35-lbs
15 Box Jumps, 24-in/20-in
9 Burpees
*You go, I go.
Train At Home
24 Minute AMRAP of:
Run 600m
2 Rounds of:
21 Object Swings
12 Box Jumps
9/23/20
WOD
Every 1:30 for 10 sets:
Back Squat, 4 reps
“Jackie”-ish
For time:
1000m Row
50 Thrusters, 45/35-lbs.
30 Renegade Rows/arm, 35/25-lbs.
Train At Home
For Time:
1000m Run
50 Object Thrusters
30 Object Rows, right arm
30 Object Rows, left arm
50 Object Thrusters
1000m Run
9/22/20
WOD
EMOTM for 12 minutes:
Deadlift, 1 rep
“Damn Diane”
Every 6:00 for 3 sets:
15 Deadlifts, heavy
15 Strict Handstand Push-ups
Train At Home
Every 6:00 for 6 sets:
Run 300m
15 Object Deadlifts
15 Pike Handstand Push-ups
9/21/20
WOD
“Nasty Nancy”
5 rounds for time of:
Run 400m
15 Overhead Squats, heavy
15 Burpees
Train At Home
5 rounds for time of:
Run 400m
15 Overhead squats with object
15 Burpees over object
9/20/20
WOD
Rest Day
09/19/20
WOD
"Whitten" with a friend
10 rounds for time of:
11 Kettlebell swings, 70/53-lbs.
11 Box jump, 24/20 inch box
Run or Row 200 meters
11 Burpees
11 Wall ball shots, 20/14 pound ball
*You go, I go.
Train At Home
5 rounds for time of:
22 Object swings
22 Box jumps
Run 400 meters
22 Burpees
22 Object Squats
9/18/20
WOD
EMOTM for 12 minutes:
Thruster, 1 rep
Every 6:00 for 3 sets:
21 Thrusters, 115/85-lbs.
21 Chest to Bar Pull-ups
Train At Home
25 minute AMRAP of:
50 Double-taps
15 Object Thrusters
50 Double-taps
10 Pike Handstand Push-ups
9/17/20
WOD
Every 1:30 for 10 sets:
Deadlift, 4 reps
Every 1:30 for 10 sets:
8 Kettlebell Deadlift
8 Kettlebell Russian Swing
8 Kettlebell American Swing
Train At Home
20 Minute AMRAP of:
1000m Run
80 Object Swings
600m Run
9/16/20
WOD
EMOTM for 27 minutes:
1: Power Clean, 3 reps
2: Box Jump, 9 reps
3: Muscle-up, 3 reps
Train At Home
27-21-15-9 reps for time of:
Object Clean
Push ups
Broad or Box Jumps
9/15/20
WOD
Every 8:00 for 5 sets:
18 Dumbbell Push Press
200m Row
14 Dumbbell Front Squats
200m Row
10 Double Dumbbell Snatch
*Use 2 dumbbells for all movements.
Train At Home
Every 8:00 for 5 sets:
18 Object Push Press
10 Burpees
14 Object Front Squats
10 Burpees
10 Object Snatch