September 2024

9 / 16 / 24 For time Run 750m 3 rounds 10 deadlifts 15 push ups 20 air squats run 500m 2 rounds 10 deadlifts 15 push ups 20 air squats run 250m 1 round 10 deadlifts 15 push ups 20 airsquats 185 / 125

9 / 13 / 24 7 rounds 21 cal machine 15 wall balls 9 DB bench 70 / 50

9 / 12 / 24 A. Deadlift 4 x 6 70% Across 6 x 4 80% Across B. amrap 9 1 – 2 – 3 – 4 – 5 – etc burpee pull up 10m shuttle run

9 / 11 / 24 AMRAP 20 Run 250m 5 clean and jerks 155 / 105 50 double unders 5 clean and jerks 155 / 105

9 / 10 / 24 A. Bulgarian Split Squat 5 sets of 6 lunges each leg B. Teams of 2 – amrap 15 Share 50 cals share 50 OHS 75 / 55

9 / 9 / 24 10 rounds 10 V – ups 10 american KBS 53 / 35 10 Cal Bike or ski

9 / 6 / 24 5 rounds 15 cal machine 12 deadlifts 9 hang cleans 6 push jerks 155 / 105

9 / 5 / 24 4 rounds 400m run 25 push ups 3 rope climbs

9 / 4 / 24 A. 5 sets Front rack lunge R Front rack lunge L Pause front squat – 3 seconds in bottom 2 front squats B. 7 min amrap 7 front squats 115 / 75 7 ctb pull ups

9/3/24 10 rounds rest 1 : 1 200m row 4 devils press 50 / 35