Thruster SWOD
Friday September 16th, 2022 3 x 3 thruster 3 x 2 thruster 3 x 1 thruster Cash out AMRAP 7 3 thruster 135 / 95 7 toes to bar
September 2022
Digging out of a hole
Thursday September 15, 2022 21- 18 – 15 – 12 – 9 – 6 – 3 Cal machine KBS 53 / 35 Box Jump 24 / 20
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Deadlift SWOD
Wednesday September 14th , 2022 Deadlift 8 – 8 4 – 4 – 4 2 – 2- 2- 2 Cash out partner amrap 12 40 dubs together share 20 ring dips
Wheels of Steel
Tuesday September 13th , 2022 AMRAP 20 250m run 50 ft walking lunge 15 push ups ( if you have a vest wear one )
9 / 11 Tribute
September 12th , 2022 4 Rounds 15 cal machine 9 snatch 135 / 95 15 cal machine 11 burpees over the bar
Backdraft
Friday September 9th , 2022 For time Run or row 1000m 50 push ups 5 rope climbs 50 wall balls Row or run 1000m
Where’s Waldo
Wednesday September 7th , 2022 3 rounds 30 situps 20 back squats 135 / 85 10 strict pull ups THEN 60 cal machine THEN 3 rounds 10 strict pull ups 20 back squats 135 / 85 30 situps 25 min CAP
Presses and Stuff
Tuesday September 6th , 2022 3 sets each 2 press + 1 push press 2 push press + 1 push jerk 3 push jerk Cash out AMRAP 12 20 shoulder to over head 2 x DB 20 toes to bar share the work , 1 person working at a time.
Labor Day
Monday September 5th 2022 Class Times 830 am 10 am 12 pm AMRAP 16 Partners rotate full rounds 1 power clean 1 thruster 1 burpee Every round add 1 rep to each movement till 16 min is up. if you make it to round 10 , you can share the work in the round with
