9/10/22

WOD

5 minute AMRAP of:
50' Sandbag Carry
5 Burpees over Sandbag

5 minute AMRAP of:
100' Farmer's Carry
10 Push-ups

5 minute AMRAP of:
Row 15/12 Calories
15 Heavy/Drag Double-unders

5 minute AMRAP of:
20 Calorie Bike
20 Sledge Hammers

5 minute AMRAP of:
25 Air Squats
25 Sit-ups

5 minute AMRAP of:
300m Run
30 Box Get-overs

*Rest as needed to transition between AMRAPs.

9/9/22

WOD

EMOTM for 30 Minutes:
1: Thruster, 1-3 reps
2: Max Ring Muscle-ups
3: Rest

9/8/22

WOD

For time:
100 Double Unders
50 Calorie Row (600m Run)
25 DB Box Step-up, 2 x 50/35-lbs.
10 Wall-Walks
25 DB Box Step-up, 2 x 50/35-lbs.
50 Calorie Row (600m Run)
100 Double Unders

9/7/22

WOD

Every 2:00 for 6 sets:
Power Clean 6-4-2-6-4-2 reps

21-15-9 reps for time of:
Power Clean, 185/125-lbs.
Strict Handstand Push-ups

9/6/22

WOD

10 minute EMOTM:
1: Max Distance Sandbag Carry
2: Rest (while partner goes)

*50' increments*
*Bearhug Carry*

Four rounds for time of:
Run 400m
50 Air Squats

9/5/22

WOD

“Fight Gone Bad”

Three rounds for max reps, 1 minute at each:
Wall-ball, 20 pound ball, 10 ft target
Sumo deadlift high-pull, 75 pounds
Box Jump, 20" box
Push-press, 75 pounds
Calorie Row

*Rest 1 min between rounds

9/4/22

WOD

Rest Day

9/3/22

WOD

7 sets of:

21/15 Calorie Machine
14 Dumbbell Snatches, 50/35-lbs.
2 Rope Climbs

*Rest 1:1 with a partner*

9/2/22

WOD

Back Squat 10x2
*rest 60 sec between sets.

3 sets of:
2:00 ON / 1:00 OFF
30 Air Squats
Max Distance Farmer's Carry
*Athlete's Choice on weight and DB/KB.
*Carry to be Performed in 40' Lengths.

Check out SugarWOD for the September Extra Work.

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9/1/22

WOD

“CFT Chipper”

For time:
Row 2500m
Run 1000m
75 Wall-balls, 20/14-lbs.