9/20/21
WOD
On a 12:00 Clock For Load:
1 Snatch Pull + 1 Hang Power Snatch
3 Rounds For Time:
15/11 Calorie Bike/Ski/Row
12 Power Snatches (95/65#)
9 Burpees
9/19/21
WOD
Rest Day
ANNOUNCMENT:
THIS SATURDAY NO 10AM MOBILITY CLASS
9/18/21
WOD
“Danny”
AMRAP in 20 minutes of:
24"/20" box jump, 30 reps
115/75 pound push press, 20 reps
30 pull-ups
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