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Category: WOD

Perfect Storm

10 . 4 . 19 EMOM 20 Min 1 : bike 10 calories Min 2 : 10 shoulder to overhead 135 / 95 Min 3 : 10 Pull ups Min 4 : 30 double unders

Hang Snatch 1 RM

10 . 3 . 19 Find a 1 RM hang snatch ( 12 minutes ) B. AMRAP 9 Row 12 calories 9 snatches 95 / 65

The Punisher

WOD 10 . 2 . 19 400m Run 21 Deadlifts 225 / 155 21 burpee box jump overs 24 / 20 400m run 15 deadlifts 15 bbjo 400m run 9 deadlifts 9 bbjo 400m run 3 deadlift 3 bbjo

Back squat strength

10 . 1 . 19 Back squats on the 3 minute 4 sets of 10 building to a heavy 10 set. B. Cash out 10 min AMRAP 100m run 2 , 4 , 6 , 8 , 10 , etc HSPU

The Big Chief

WOD 9 . 30 . 19 5 Rounds 3 min AMRAP 3 Power clean 185 / 125 6 push ups 9 air squats Rest 1 min Between rounds score total reps each round

Duck Duck Goose

WOD 9 . 27 . 19 EMOM 21 Minute 1 : Row 15 cals Minute 2 : 10 thrusters 115 / 75 Minute 3 : 5 Bar muscle ups Scale bar muscle ups with jumping bar muscle ups or banded.

Hot Rod

WOD 9 . 26 . 19 5 Rounds 10 Deadlifts 225 / 155 20 Wall Balls

3 Headed Monster

WOD 9 . 24 . 19 AMRAP 6 1 power clean 1 thruster 1 shoulder to over head Rest 3 min AMRAP 5 Bear complex Rest 3 min AMRAP 4 3 clean and jerks 6 burpees over the bar Men use 165 bar Woman use 105 bar

Beast Crossing

WOD 9 . 23 . 19 AMRAP 16 10 m OH walking lunge 50 / 35 DB 8 CTB pull ups 10 m OH walking lunge 50 / 35 DB 16 DB Snatch

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GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

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