WOD

Refer A Friend

Invite A Friend To Check Us Out!
22
Sep

Caddyshack

WOD 9 – 23 – 21

A. 7 sets building

Power clean + squat clean + cluster

B. AMRAP 12

10 power clean
10 BBJO 24 / 20
8 squat clean
8 BBJO
6 cluster
6 BBJO

135 / 95

19
Sep

The Sandlot

WOD 9 – 20 – 21

5 min AMRAP
run 250m
max Ring muscle ups or scale with burpee strict pull ups
rest 1 min
4 min amrap
run 250m
max wall balls 20 / 14
rest 1 min
3 min amrap
run 250m
DB Deadlift 50 / 35
rest 1 min
2 min amrap
run 100m
DB s20 50 / 35
score each amrap separate.

15
Sep

Snatching Dragon

9 – 16 – 21

A. EMOM

5 min emom x 3 snatch

rest 90 seconds

5 min emom x 2 snatch

rest 90 seconds

5 min emom x 1 snatch

B. AMRAP 6

50 power snatch 75 / 55

max double unders

14
Sep

Heavy Elephant

9 – 15 – 21

A. Bench press 5 – 5 – 5 – 3 -3 – 3

B. Hang power clean 5 – 5 – 5- 3 -3 -3

C. relay race 400 – 250 – 250 – 100 – 100 – 100

1 2 3 107