Uncategorized

WOD 9 . 28 . 20 50 – 40 – 30 – 20 – 10 double unders situps 5 – 4 – 3 – 2 – 1 power clean 185 / 125

9 . 25 . 20 AMRAP 12 10 push press 95 / 65 15 back squats 30 dubs

9 . 24 . 20 EMOM 20 Odd row 15 / 12 cals Even 5 ring muscle ups Scale muscle ups with pull ups and dips

WOD 9 . 23 . 20 Every 15 seconds for 10 min 1 rep Squat clean and jerk Pick a weight and stick to it for 10 min. Should be tough. Cash out Relay races run 100m x 3 250 x 2 400m x 1 250 m x1 100m x 1

9 . 22 . 20 For time Buy In 70 cal row Immediately into 7 rounds 7 deadlifts 225 / 155 7 box jumps 30 / 24

WOD 9 . 21 . 20 3 rounds 21 thrusters 115/75 21 ctb pull ups scale to finish within 15 minutes.

9 . 18 . 20 AMRAP 16 4 power snatch 115 / 75 8 pistols ( scale with lunges ) 12 push ups

9 . 17 . 20 7 x 2 min rounds Run 250m Max calorie Bike Rest 2 min

WOD 9 . 16 . 20 A. Back squat 7 x 3 building Cash out B. 100 OHS 75 / 55 for time every drop run 100m 10 min CAP

WOD 9 . 15 . 20 5 Rounds for time 21 cal row 15 pull ups 9 burpee box jump overs 24 / 20 20 min CAP