Category: WOD
Thursday September 17, 2020 'Friday Workout'

Strength: Every 90 seconds for 12 Minutes

1 Hang “Squat” Snatch + 2 OHS

Workout: For Time

10-8-6-4-2 “Squat” Snatch RX(115/73) RX+(135/93)

20/17 Calorie Row/Assault Bike/Erg

Wednesday September 16, 2020 'Thursday Workout'

Strength: Incline Bench 2×6, 2×4

Workout: 4 Rounds For Time

400m Run

14 Burpee Pull ups or (14 burpees into 14 Ring rows/Banded pull up)

7 DB Power Cleans (50lb/35lb)

Tuesday September 15, 2020 'Wednesday Workout'

Strength: Sumo Deadlift 2×6, 2×4

Workout: For Time

Teams of 2

100-80-60-40-20

Double Unders

Thrusters (75/53)

Stick Situps

Monday September 14, 2020 'Tuesday Workout'

Strength: Strict Press 2×6, 2×4

Workout: For Time

63-45-27 Calorie Row/Assault Bike/Erg

42-30-18 KB Swings RX(53lb/35lb)

21-15-9 Strict HSPU

Sunday September 13, 2020 'Monday Workout'

Strength: Every 90 seconds for 12 minutes

1 Hang “Squat” Clean + 2 Front Squats **Add weight throughout**

Workout: For Time

20-18-16-14-12-10-8-6-4-2 Single Arm DB Front Rack Lunges (total/split evenly) **50lb/35lb

10-9-8-7-6-5-4-3-2-1 Toes To Bar

20-18-16-14-12-10-8-6-4-2 Wallballs (20/14)

Thursday September 10, 2020 'Friday Workout'

Strength: Every 90 seconds for 12 Minutes

1 Hang Power Snatch + 3 OHS **Add weight throughout**

Workout: For Time

10-20-30

Single arm DB Thrusters (50/35) **Total reps, split evenly between arms**

DB Facing Burpees

Pull ups

Wednesday September 9, 2020 'Thursday Workout'

Strength: Bench Press 2×8, 2×6

Workout: For Time

60-40-20 Medball Situps

30-20-10 Russian Swings 70lb/53lb

400m Run

Tuesday September 8, 2020 'Wednesday Workout'

Strength: Every 90 seconds for 12 minutes

1 Hang Power Clean + 3 Front Squats

Workout: For Time

Teams of 2

300 Double Unders

200 Calorie Row

100 Calorie Assault Bike

Monday September 7, 2020 'Tuesday Workout'

Strength: Strict Press 2×8, 2×6

Workout: For Time

21-15-9 Toes To Bar

30 Wallballs

21-15-9 Power Snatch (75/53)

Sunday September 6, 2020 'Monday Workout'

Workout: Team Lumberjack 20 with Cals!

40 Deadlifts 275lb/185lb

50 Calorie Row/Dyne/Erg

40 KB Swings 70lb/53lb

50 Cal. Row/Dyne/Erg

40 Overhead Squats 115lb/85lb

50 Cal. Row/Dyne/Erg

40 Burpees

50 Cal..

40 Chest To Bar

50 Cals…

40 Box Jumps 24″/20″

50 Cals…

40 DB Squat Cleans 50lb/35lb

50 Cals