Friday, September 28th

WOD:

5 Rounds Each For Time of:
10 Strict Press
20 Step Walking Lunge
30 Wall Ball
400m Run

Record: Time for each round

Wednesday, September 26th

WOD:
A1. Back Squat 6-5-5-5
A2. AMRAP Pull-Ups x4
Rest 3 min between sets

B1. Dead Lift 6-5-5-5
B2. 10 Back Extensions x4
B3. 10 Box Jumps x4
Rest 3 min between sets

+

100 Abmat sit-ups for time

Record: weight for back squat and dead lift, pull-up reps, time for sit-ups

Monday, September 24th

WOD:
A. Bench 6-5-5-5

B1. 5 SA DB Rows (Each Arm)
B2. 10 KB Swings x4

+ (Together)

For Time:
400m Run
25 Burpees
25 Push-Ups
25 Air Squats
25 Sit-Ups
400m Run

Thursday, September 20th

WOD:
A1. Press 6-6-6-6
A2. AMRAP Pull-Ups x4
B1. Dead Lift 6-6-6-6
B2. 10 Box Jumps x4

+
AMRAP in 8 min of:
10 Air Squats
20 Step Walking Lunge
30 Sec Plank

Tuesday, September 18th

Skill:
DB Incline Press

WOD:
A1. Front Squat 6-6-6-6
A2. 10-15 K2E's x4
B1. DB Incline Press 6-6-6-6
B2. 15 KB Swings x4

+
AMRAP in 8 min of:
10 Burpees
20 Push-Ups
30 Sit-Ups

Friday, September 14th

Review: 
Weight per set!

Skill:
Back Extensions

WOD:
A1. Back Squat 8-6-6-6
A2. 12-15 Back Extensions x4
Rest 2 min between sets

B1. 6-8 SA DB Rows x4
B2. 12-16 Push-Ups x4
Rest 2 min between sets

+
Choose one:
10 min row @ 80%
15 min jog @ conversation pace
15 min bike @ 80%

Wednesday, September 12th

Skill:
Box Jumps & Walking Lunge

WOD:
* Anyone who did not complete the Benchmark WOD from Monday will complete it today.

A1. Bench 8-6-6-6
A2. 15 KB Swings x4
Rest 3 min between sets

B1. Dead Lift 8-6-6-6
B2. 10 Box Jumps x4
Rest 3 min between sets

+
3 rounds for time of:
20 abmat sit-ups
20 step overhead walking lunge

Monday, September 10th

Skill:
Pull-Ups, Thrusters

WOD:
Benchmark Day
For Time:
1000m Row
50 Thrusters (Bar)
30 Pull-Ups

*Scale pull-ups to band assisted or 2x jumping pull-ups
*Record time to blog and to roll sheet!

Thursday, September 6th

Skill:
Push Press, Dead Lift

Warm-Up:
Hip ROM

WOD:
A. Dead Lift 8-8-6-6
B. Push Press 8-8-6-6

+
For Time:
Run 400m
35 Wall Ball
20 Burpees
Run 400m

Tuesday, September 4th

Skill:
Front Squat, K2E's

Warm-Up:
1st Gate Run
Hip ROM

WOD:
A1. Front Squat 8-8-8-6
A2. 10 K2E's x4
Rest 3 min between sets

B1. Bench Press 8-8-6-6
B2. 10 KB Swings x4
Rest 3 min between sets

+
5 rounds for time of:
20 Abmat Sit-Ups
15 Squats
10 Push-Ups