Sep 14, 2019

9-14-19
Saturday
WOD
Deck of Cards with partner
♠️ Double Unders x5
♣️ Power Clean (135/95)
♥️ Supine Ring Row
♦️ Deadlifts (135/95)
🃏As a team run 400m

Sep 12, 2019

9-13-19
Friday
WOD
 “Barbara”
5 Rounds for Time
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest 3 min

Sep 11, 2019

9-12-19
Thursday
Challenge: 3 sets max effort
Sorenson Hold
L-hold from Boxes or Parallettes 

WOD
21-15-9
Alternating Cross Body Single Toes to Bar
Kettlebell Swings (53/35)

Sep 10, 2019

9-11-19
Wednesday
Tribute Workout
For Time
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 HSPUs
11 KB Swings (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row  or 2001m Run (1.25 miles)

*If athlete starts with a run they must end with a row and vise versa.

Sep 9, 2019

9-10-19
Tuesday
Challenge: 3-4 sets
8-10/side Single Arm Dumbbell Row
10-12 Dumbbell Hammer Curls
8-10 Banded Reverse Flys

WOD
16 min EMOM
1st min 5-10 Strict Pull-ups
2nd min 50 second Wall Sit
3rd min Dead Hang (up to 55 seconds)
4th min Hollow Hold (up to 55 seconds)