WODS

22 September 2018

With a Partner, complete 6 rounds for time (3 ea) 10 Wall ball (20/24) 20 Box Jump (24/20) 40 Double Unders When not doing the above, run 400m Must complete the full round, and the run before you can switch.

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20 September 2018

Strength: Power Clean x3 EMOM 6 Min (adding weight each min) WOD: 3 HSPU's 3 Power Snatch 135/85 (L3) 95/65 (L2) 45/35 (L1) 20 Rounds

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19 September 2018

STRENGTH: Bench Press x 5 EMOM 6 Min (adding weight each min) WOD: Max reps in a single set for each of: Burpees Air Squats Sit-ups KB Swings 70/50 (L3) 50/35 (L2) 35/25 (L1)

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18 September 2018

STRENGTH: Sumo Deadlift x 3 EMOM 9 Min (adding Weight each Min) WOD: 9 Min AMRAP 10 Push Press 115/85 (L3) 95/65 (L2) 45/35 (L1) 10 Pull-ups C2B (L3) Regular (L2) Jumping (L1) 20 Double Unders // 60 Singles

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17 Septemmber 2018

WOD: 15-12-9-6-3 Box Jump Overs 30/24 (L3) 24/20 (L2) 20/16 (L1) Squat Cleans 185/135 (L3) 135/95 (L2) 95/65 (L1)

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15 September 2018

With a Partner for time: 800m Run 20 Thrusters (95/65) 600m Run 40 Burpee Box Jumps (24/20) 400m Run 60 Sit-ups 200m Run 80 Double-Unders *All runs are completed together

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14 September 2018

Bulgar 10 Rounds FT Run 150 M 7 Pull-ups 7 Front Squats 135/115 (Rx) 95/65 (L2) 65/45 (L3) 7 HSPU's (Rx) Wall Walks (L2) Box HSPU (L3)

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13 September 2018

STRENGTH: Power Clean 1RM WOD: 17 Min AMRAP of: 22 KB Swings 70/50 (L3) 50/35 (L2) 35/25 (L1) 44 Lunges (total) 200M Run

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11 September 2018

STRENGTH: Sumo Deadlift 1 RM WOD: 8 Deadlift 315/185 (L3) 225/155 (L2) 135/95 (L1) 40 V-ups // Sit-ups 4 KB Snatch 70/50 (L3) 50/35 (L2) 35/25 (L1) 100M Sprint 80 Wall Balls 100M Sprint 4 KB Snatch 40 V-ups 8 Deadlifts

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