September 2019

WOD 9 . 17 . 19 A. 7 – 6 – 5 – 4 – 3 – 2 – 1 Thrusters , building on the 2 minute B. 16 min AMRAP Partner A : Max calories on Bike PArtner B : Run 250 Then switch till each do 5 rounds of each. Score is total […]

WOD 9 . 16 . 19 4 Rounds 15 snatches 15 burpee pull ups Weight of snatch increases each round Men : 75 / 115 / 155 / 185 Woman : 55 / 75 / 95 / 105 Cap 15 min.

WOD 9 . 13 . 19 AMRAP 20 50 calroie row 40 wall balls 30 power clean 115 / 75 20 shoulder to overhead 115 / 75 10 ring muscle ups ( scale 10 pull ups then 10 ring dips )

9 . 12 . 19 6 sets building for technique Hang power snatch + Overhead squat + Hang squat snatch ” texas hold em “ 3 – 6 – 9 – 12 – 15 hang power snatch 75 / 55 overhead squat 75 / 55 bar facing burpees

9 . 11 . 19 Buy In : Run 2001m relay style in 250m increments ( 4 x 250m each ) Rotate 9 rope climbs share 111 push ups rotate 9 rope climbs share 111 air squats rotate 9 rope climbs share 111 push ups partner carry 50m each. scale with bear crawl 100m each

WOD 9 . 10 . 19 7 x 3 deadlift On the three minute execute 3 deadlifts building over 7 sets Cash out : 400m farmer carry 250m front rack carry 100m overhead carry Use 2 x 53 / 35 KBS

9 . 9 . 19 AMRAP 15 6 thrusters 135 / 95 9 toes to bar 12 box jumps 24 / 20

WOD 9 . 6 . 19 For time 3 – 6 – 9 – 12 – 15 front Squat 155 / 115 ring dips

WOD 9 . 5 . 19 20 min EMOM ODD : Row 15 calories Even : 3 heavy power snatches

9 . 4 . 19 WOD Heidi’s birthday was labor day , second of September, but we love giving our members a challenge – if they ask for it. Go for broke on this one and run like the wind. You are such a joy in our 830 class. Have fun on this one and