ANNOUNCMENT:

THIS SATURDAY NO 10AM MOBILITY CLASS

9/17/21

WOD

9 Sets For Load:
Deadlift
3-2-2-2-1-1-1-1-1

Accessory: TBD

Announcment:

This Saturday NO 10am Mobility Class

9/16/21

WOD

AMRAP 20:
20/15 Calorie Row
15 Ring Dips
10 DB Turkish Get-ups (50/35#)

9/15/21

WOD

For Time:
800m Run
40 Wall Balls (20/14#) (10/9-ft.)
400m Weighted Run (20/14#)
20 Wall Balls
400m Weighted Run
20 Wall Balls
800m Run
40 Wall Balls

9/14/21

WOD

10-15 minutes to:
Build to a heavy single Power Clean

AMRAP 10:
5 Power Cleans (205/145#)
10 Toes-to-Bar

*Rx+ = 5 Muscle-ups

9/13/21

WOD

10-15 minutes to:
Build to a heavy set of 2 Back Squats

6 Round For Time:
60 Double Unders
60-ft. Single-Arm Overhead Walking Lunge (50/35#)

*30-ft. with Right Arm, 30-ft. with your Left arm.

9/12/21

WOD

Rest Day

9/11/21

WOD

9 rounds for time of:
11 Power Cleans, 155/105-lbs.
200m Run
1 Rope Climb

9/10/21

WOD

5 Sets For Load:
5 Strict Press

Skill Work:

Accumulate:
50 Archer Ring Rows
- Every break perform 10 DB bent over rows

3 Sets:
:15 Ring Support Hold
10 Strict Ring Dips
10 Kipping Ring Dips

9/9/21

WOD

“Christine”
3 Rounds For Time:
500m Row
12 Deadlifts (bodyweight)
21 Box Jumps (20")

9/8/21

WOD

For Time:
50-40-30-20-10
Double Unders
25-20-15-10-5
Weighted Abmat Sit-ups, 30/20-lbs.

Rest as needed.

For Time:
50-40-30-20-10
Double Unders
25-20-15-10-5
Toes to bar