WOD

Friday September 23, 2022

2 rounds

800m run

60 double unders

40 situps

20 burpee box jump overs

Thursday September 22 , 2022

A. back squat ( 5 – 3 – 1 ) x 3

B. Partner amrap 12

50 OHS 95 / 65

50 push ups

Wednesday September 21 , 2022

8 x 2 min rounds, rest 2 min

10 toes to bar

10 front rack lunges 95/65

Max cals in time remaining

Tuesday September 20th, 2022

A. Press from ground

1 x 4

2 x 3

3 x 2

B. Press biathlon

run 400m

21 press 115 / 75

run 400m

15 press

run 400m

9 press

Every time you break up a set , do 250m lap.

Monday September 19, 2022

10 min AMRAP

12 wall balls

6 pull ups

Immediately into 5 min amrap

Squat cleans 185 / 125

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

Thursday September 15, 2022

21- 18 – 15 – 12 – 9 – 6 – 3

Cal machine

KBS 53 / 35

Box Jump 24 / 20

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

Tuesday September 13th , 2022

AMRAP 20

250m run

50 ft walking lunge

15 push ups

( if you have a vest wear one )

September 12th , 2022

4 Rounds

15 cal machine

9 snatch 135 / 95

15 cal machine

11 burpees over the bar