Category: WOD
Tuesday September 28, 2021 'Tuesday Workout'

Workout: For Time

Teams of 2

150ft Handstand Walk (25ft increments) or 8 Wall Walks

120/100 Calorie Row

100/80 Calorie Echo/Assault

150ft Handstand Walk/8 Wall Walks

100/80 Calorie Echo/Assault

120/100 Calorie Row

150ft Handstand Walk/ 8 Wall Walks

Sunday September 26, 2021 'Monday Workout'

Strength: 1 Power Clean + 4 Front Squats x4 sets

Workout: 4 Rounds For Time

15 DB Thrusters (50/35)

20 Toes To Bar

200m Run

Thursday September 23, 2021 'Friday Workout'

Strength: Box Squats 4×6

Workout: For Time

42-30-18 Alternating DB Snatches RX(50/35)

21-15-9 DB Facing Burpees (Just like Bar facing Burpees)

400m Run

Thursday September 23, 2021 'Thursday Workout'

Workout: For Time

Teams of 2

120 Hollow Rock BUY IN

then

160ft-120ft-80ft-40ft Handstand Walk (20ft increments)

4 Rope Climbs

80-60-40-20 Double KB Front rack Lunges (53/35)

120 Hollow Rock BUY OUT

Tuesday September 21, 2021 'Wednesday Workout'

Strength: Every 90 seconds for 15 Minutes

2 “Squat” Snatches **Increase weight throughout**

‘Workout: For Time

50-40-30 Wallballs (20/14)

25-20-15 Deadlifts RX(135/93)

Sunday September 19, 2021 'Monday Workout'

Strength: Front Squats 4×6

Workout: For Time

21-15-9

Power Clean + Jerk RX(135-165-185) RX Fe(95-115-135)

Toes To Bar

Thursday September 16, 2021 'Friday Workout'

Strength: 1 Snatch Balance + 2 OHS x 4 sets

Workout: For Time

30-20-10 Thrusters RX(75/53)

5-3-1 Bar Muscle up’s RX+(9-7-5)

30-20-10 Hang Power Clean RX(75/53)

Thursday September 16, 2021 'Thursday Workout'

Strength: For Quality

4 Rounds

10 DB Single Arm Bench Press (per arm)

10 DB Bent Rows (per arm)

then

4 Rounds

10 DB incline Bench

15-20 Banded overhead ext.

4 rounds

10 DB Hammer curls

15-20 Banded Tricep kickbacks

Workout: For time

20-16-12-8-4 DB Step up

20 Medball Sit-ups

20-16-12-8-4 DB goblet squats

Tuesday September 14, 2021 'Wednesday Workout'

Strength: 14 Minutes to find heavy 1 Power Clean + 2 Split Jerks for the day!

Workout: For Time

Teams of 2!

60-40-20 Deadlifts RX(185/135)

150 Double Unders

60-40-20 Toes To Bar

Tuesday September 14, 2021 'Tuesday Workout'

Workout: For Time

Teams of 2!

1 mile Run

100 Calorie Assault Bike/Echo

100 Calorie Row

1 Mile run