September 2023

9 / 29 / 23 AMRAP 16 4 bar muscle ups 100m run 10 deadlifts 185 / 125 100m run

9 / 28 / 23 Back Squat 10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10 Cash out 10 min amrap 10 V – ups 10 situps 10 hollow rocks 10m handstand walk

9 / 27 / 23 10 rounds each 200m row 3 clean and jerk 185 / 125 You Go , I GO full rounds style

9 / 26 / 23 AMRAP 15 10 toes to bar 20 push ups 30 air squats

9 / 25 / 23 3 rounds 100m farmer carry 50 / 35 DB or KB 75 double unders Run 500m 25 cal machine

9 / 22 / 23 5 rounds 100m run 7 push jerks 135 / 95 straight into 5 rounds 7 box jumps 30 / 24 7 toes to bar

9 / 21 / 23 A. Deadlift 10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10 B. Partner WOD For time : partition reps however you want. 100 calories 100 burpees 12 min cap

9 / 20 / 23 AMRAP 15 6 strict pull up 9 front squat 115 / 75 12 cal machine

9 / 19 / 23 a. press 2 – 2 – 2 – 2 -2 b. push press 3 – 3 – 3 – 3- 3 c. amrap 11 – partner wod 30 double unders at the same time 30 db shoulder to overhead share the reps , one person working at a time.

9 / 18 / 23 5 rounds 250m run 20 wall ball 20 / 14 20 db snatch 50 / 35