10/2/20
WOD
28 minute EMOTM
1: 1 Squat Clean + 3 FS
2: Rest
3: 5 Pull-ups + 5 Toes to Bar
4: Rest
*RX+ = 3 Ring Muscle-ups + 9 Toes to Rings
Train At Home
25 minute AMRAP of:
20 Air Squats
15 Object Rows
10 Toes-to-Target
5 Pike Handstand Push-ups
10/1/20
WOD
Every 5:00 for 8 sets:
Run 600m
Train At Home
Every 5:00 for 8 sets:
Run 600m
9/30/20
WOD
15 minute AMRAP of:
25 Wall-balls, 20/14-lbs
25 Calorie Row
Rest 10 minutes
15 minute AMRAP of:
25 Medicine Ball Cleans, 20/14-lbs.
75 Double-unders
Train At Home
30 minute AMRAP of:
25 Object Thrusters
400m Run
25 Object Cleans
75 Double-taps
9/29/20
WOD
5 rounds for time of:
Run 400m
21 Push-ups
12 Double Dumbbell Box Step-ups, 50/35-lbs. to 24”/20”
Train At Home
5 rounds for time of:
Run 400m
21 Push-ups
12 Weighted Step-ups
9/28/20
WOD
EMOTM for 12 minutes:
Hang Power Snatch + Power Snatch
15-12-9 reps for time of:
Kettlebell Clean and Jerk, R
Double KB Front Squat
Kettlebell Clean and Jerk, L
Double KB Front Squat
Train At Home
21 Minute AMRAP of:
21 Object Cleans
15 Object Push Presses
9 Object Squats
9/26/20
WOD
"Falkel" with a friend
Complete as many rounds as possible in 35 minutes of:
Rope climb, 1 ascent
8 Box jump, 30/24 inch box
8 Handstand push-ups
*You go, I go.
Train At Home
Complete as many rounds as possible in 25 minutes of:
Run 400m
8 Box jumps or broad jumps
8 Pike handstand push-ups
9/25/20
WOD
EMOTM for 12 minutes:
Hang Power Clean, 3 reps
“Awful Annie”
For time:
50-40-30-20-10 reps of:
Double-unders
Anchored Sit-ups
25-20-15-10-5 reps of:
Med ball cleans
Train At Home
For time:
50-40-30-20-10 reps of:
Double-taps
Sit-ups w/ object
35-25-20-15-10 reps of:
Object Cleans
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
