September 2019

10 . 1 . 19 Back squats on the 3 minute 4 sets of 10 building to a heavy 10 set. B. Cash out 10 min AMRAP 100m run 2 , 4 , 6 , 8 , 10 , etc HSPU

WOD 9 . 30 . 19 5 Rounds 3 min AMRAP 3 Power clean 185 / 125 6 push ups 9 air squats Rest 1 min Between rounds score total reps each round

WOD 9 . 27 . 19 EMOM 21 Minute 1 : Row 15 cals Minute 2 : 10 thrusters 115 / 75 Minute 3 : 5 Bar muscle ups Scale bar muscle ups with jumping bar muscle ups or banded.

WOD 9 . 26 . 19 5 Rounds 10 Deadlifts 225 / 155 20 Wall Balls

WOD 9 . 25 . 19 4 Rounds 250m Run 15 OHS 95 / 65 250m Run 15 Ring Dips

WOD 9 . 24 . 19 AMRAP 6 1 power clean 1 thruster 1 shoulder to over head Rest 3 min AMRAP 5 Bear complex Rest 3 min AMRAP 4 3 clean and jerks 6 burpees over the bar Men use 165 bar Woman use 105 bar

WOD 9 . 23 . 19 AMRAP 16 10 m OH walking lunge 50 / 35 DB 8 CTB pull ups 10 m OH walking lunge 50 / 35 DB 16 DB Snatch

WOD 9 . 20 . 19 10 Rounds 5 front squats 185 / 125 30 dubs

WOD 9 . 19 . 19 A. Press 2 RM B. Push Press 2 RM C. ” Magic Mike ” 5 Rounds for time 12 calorie Row 12 heavy KBS 7 Strict HSPU

WOD 9 . 18 . 19 For time 10 Clean and Jerk 155 / 105 20 toes to bar 40 wall balls 800m run 40 wall balls 20 toes to bar 10 clean and jerks 155 / 105