September 2021

9 – 17 – 21 5 rounds 15 thrusters 95 / 65 15 pull ups

9 – 16 – 21 A. EMOM 5 min emom x 3 snatch rest 90 seconds 5 min emom x 2 snatch rest 90 seconds 5 min emom x 1 snatch B. AMRAP 6 50 power snatch 75 / 55 max double unders

9 – 15 – 21 A. Bench press 5 – 5 – 5 – 3 -3 – 3 B. Hang power clean 5 – 5 – 5- 3 -3 -3 C. relay race 400 – 250 – 250 – 100 – 100 – 100

9 – 14 – 21 AMRAP 16 10m walking lunge KB in front rack 8 toes to bar 10 m walking lunge KB in Front rack 12 Russian KB swings 53 / 35

9 – 10 – 21 6 x 2 min rounds with 2 min rest 15/ 12 cal bike 10 shoulder to overhead 135 / 95 max toes to bar

9 – 9 – 21 3 rounds 30 cal row 30 db snatch 50 . 35 3 rope climbs

9 – 8 – 21 A. thruster from rack 5 – 5 – 3 – 3 – 3 – 1- 1 – 1 -1 B. partner wod Run 400m together 21 synchro burpees over the bar Run 400m together 15 synchro burpees over the bar Run 400m together 9 synchro burpees over the bar

9 – 7 – 21 A. build to a heavy 3 rep deadlift B amrap 15 6 deadlifts 155 / 105 12 push ups 6 deadlifts 12 box jumps 6 deadlifts 12 wall balls 20 / 14

WOD 9 – 6 – 21 830 and Noon class only Teams of 2 5 rounds 800m run ( share 100m at a time ) 30 KBS ( share however ) 70 / 53 30 Pull ups ( Share however )

WOD 9 . 3 . 21 6 Rounds 9 snatch 115 / 75 Run 250m 35 Double unders 20 min cap