Sep
20

Friday September 21, 2018

3 RFT
400m Run
40 Wall Balls

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Sep
19

Thursday September 20, 2018

15 Minutes to build to a Heavy
3 Position Power Snatch

150 Double Unders
Then
4 Rounds
20 DB Snatch 50/35
20 OH Walking Lunges
Then
150 Double Unders

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Sep
18

Wednesday September 19, 2018

“McGhee”
30 Min AMRAP
5 Deadlifts 275/185
13 Push-ups
9 Box Jumps

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Sep
17

Tuesday September 18, 2018

12 Min EMOM
2 Clean + 1 Jerk

21-15-9
Power Clean 95/65
Push Press

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Sep
16

Monday September 17, 2018

Front Squats
3-3-3-3

4RFT
25 Calorie Row
25 Burpees

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Sep
13

Friday September 14, 2018

Partner Up!

300 Double Unders
100 Alternating DB Snatch 50/35
100 KBS 24kg/16kg
50 Front Squats 155/105
50 Deadlifts 155/105

Partner A accumulates reps while Partner B runs 100m. When Partner B returns he/she pick up where A left off. Continue in this manner until all reps are completed

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Sep
12

Thursday September 13, 2018

Bench Press
5-4-3-2-2

21-15-9
HSPU
Chest to Bar Pull-up
Calorie Row

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Sep
12

Wednesday September 12, 2018

Choose one of the Following:
3km Run
Or
3800m Row

Core:
30-20-10
Hollow Rocker
Superman

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Sep
10

Tuesday September 11, 2018

10 Min EMOM
Hang Snatch + Snatch

For Time:
30-20-10
Alternating DB Snatch 50/35
Burpee Over DB
1 Lap Between Rounds

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Sep
09

Monday September 10, 2018

For time:
100 Squats
4 Rope Climb
75 Squats
3 Rope Climb
50 Squats
2 Rope Climb
25 Squats
I Rope Climb

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to