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)

Sep 8, 2019

9-9-19
Monday
Challenge: 20 min to work up to 3 RM muscle snatch then build up to a 1 RM snatch balance.

WOD
12 min AMRAP
3-6-9... etc
Overhead Squats (95/65)
Bar Facing Burpees

Sep 6, 2019

9-7-19
Challenge: 3 sets Max Effort Supine Ring Row Hold

WOD
20 min EMOM
1st min Bike hard 20 seconds, 8 Burpees
2nd min 20 second Heavy Slam Ball Hold, 15 Barbell Pushpress (75/55)

If you do not complete the min rest the next full min. Slam ball hold just need to keep ball above the knee and under the shoulder.

Sep 5, 2019

9-6-19
Friday
Challenge: 4 sets of:
4-6 reps Back Squats
6-10 reps Strict Toes to Bar or Toes to Wall

WOD
Open Workout 17.4
13 min AMRAP
55 Deadlifts (225/155)
55 Wall balls (20/14)
55 cal Row
55 Handstand Pushups

Sep 4, 2019

9-5-19
Thursday
Challenge: Skill work for 20 min pick something you want to get better at and PRACTICE. (Low intensity)

WOD
For Time
400m Run
40 Box Jump Overs (24/20)
40 Double Unders
400m Run

Sep 3, 2019

9-4-19
Wednesday
Challenge:
Tabata Overhead Walking Lunge 44/26
(alternate hand each round)

WOD
3 rounds for Time
20 Kettlebell Snatches (70/53)
10 Burpees
300m Row
10 Burpees

Sep 2, 2019

9-3-19
Tuesday
Challenge: 3-4 sets of:
8-10 Dumbbell Floor Press
8-10 single Arm Dumbbell Row

WOD
10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)
Pull-ups
Ring Dips

Sep 1, 2019

9-2-19
Monday
Challenge: 3 sets of:
7-10 Rower Pike Ups
10-15 Hip Extensions

WOD
30-20-10-20-30
Kettlebell Swings(53/35)
Goblet Squats (53/35)
V-Ups