Workouts

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
21 Sep WOD
30min EMOM
1-10 Power Snatch + OHS
11-20 Power Snatch + Drop Snatch
21-30 Snatch
21 Sep Oly
Vr 20

40min alternating E2M
Jump Rope Practice (singles, speed steps, doubles, speed balls)
Row
SB hold moderate
Ski or Bike
OH plate carry inside 15/10kg (5 burpees if have to stop)
20 Sep WOD
Deadlift 3-3-3-3-3

Pump

3 sets of:
1min deadbug
30sec rest
1min Superman flutter kicks
20 Sep Arnold
Do 19

Hang power clean 1-1-1-1-1-1-1
19 Sep WOD
30m Walking lunge
21 Pull-ups
21 Sit-ups
30m Walking lunge
18 Pull-ups
18 Sit-ups
30m Walking lunge
15 Pull-ups
15 Sit-ups
30m Walking lunge
12 Pull-ups
12 Sit-ups
30m Walking lunge
9 Pull-ups
9 Sit-ups
30m Walking Lunge
6 Pull-ups
6 Sit-ups

15min cut-off
18 Sep WOD
"Karen"

For time:
150 Wallball shots, 20/14lb, 10/9ft

10min cut-off
17 Sep WOD
Heavy single 60m backwards sled drag

Then, 3-5 rounds of:
50 speed steps
3-6-9m shuttle run
Rest as needed
16 Sep WOD
Push Press 1-1-1-1-1-1-1
15 Sep WOD
20 min EMOM
1-5 High hang Snatch
6-10 Hang Snatch
11-20 Snatch

Daarna, 5min EMOM BB cycling
5xPS @50%
15 Sep Oly
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
14 Sep WOD
20 min EMOM
1-5 High hang clean+PP
6-10 Hang Clean+PJ
11-20 Clean&Jerk

Daarna, 5min EMOM BB cycling
5x(PC+PJ) @50%
14 Sep Oly
"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees to bar

18min cut-off
13 Sep WOD
Savicka’s Press 3-3-3-3-3

Pump
3 sets of:
20 Bent over DB rows
15 DB Bicep curls
10 DB Tricep kickbacks
13 Sep Arnold
40min AMRAP in Groups of 3
-800m jog (timer)
-animal flow
-Ski, bike, or row
12 Sep WOD
Front squat 1-1-1-1-1-1-1
11 Sep WOD
Di 10
"Death by Pull-ups"
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
10 Sep WOD
Partner WOD "I Go, You Go"
"Linda" (from the Floor)

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 80/55kg
Floor press: 60/45kg
Clean: 40/25kg

35min cut-off
Partners share a bar
09 Sep WOD
Find a heavy set of 3 SB squat

Then, 3-5 rounds of:
30m rope pull AFAP
15/10 cal bike/ski/row
08 Sep WOD
32min E2M
1-8 Clean pull + hang power clean + push jerk
9-16 Clean pull + hang squat clean + Split jerk
08 Sep Oly
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.

Freaky Finisher - SANDBAG CHALLENGE:
1 min. max SB over the shoulder 40/30kg
07 Sep WOD
32min E2M
1-8 Snatch pull + hang power snatch + snatch balance
9-16 Snatch pull + hang squat snatch
07 Sep Oly
"Tabata Something Else"

Tabata Pull-up
Tabata Push-up
Tabata Sit-up
Tabata Squats
There is no rest between exercises.

Score: total reps
06 Sep WOD
Back Squat 3-3-3-3-3

Pump
Tabata banded air squat

3 sets of 15 weighted hanging knees raises
06 Sep Arnold
Deadlift 5-5-5-5-5
05 Sep WOD
40min AMRAP Partner WOD
P1 400m jog
P2 Ski/Bike/Row*
*before switching, 10 over your partner burpees
P1 15/15 banded box step ups
P2 1-arm KB farmers carry inside back and forth 24/16kg, switch hands after one lap*
*again, before switching exercises, 10 over partner burpees
04 Sep WOD
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

17min cut-off
03 Sep WOD
Partner WOD
Three rounds for time of:
500m Row/1.5km bike (I Go, U go)
21 Burpees (synchro)
400m Run

27min cut-off
02 Sep WOD
"Fight Gone Bad!"

Three rounds of:
Wall-ball 20/14lbs, 10/9ft
Sumo deadlift high-pull @35/25kg
Box Jump, 20" box
Push-press, @35/25kg
Row (Calories)
Rest 1 min
01 Sep WOD
Snatch 1-1-1-1-1-1-1
01 Sep Oly
HS yoke carry 15m

3 rounds:
200m run
15/10 cal echo bike
31 Aug WOD
Clean & jerk 1-1-1-1-1-1-1
31 Aug Oly
"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Cut off: 11 min
30 Aug WOD
Lift
Shoulder press 5-5-5-5-5

Pump
3 sets
20 bent over BD fly
20 vertical BD row
50 banded face pulls
30 Aug Arnold
Back Squat 1-1-1-1-1-1-1 reps
29 Aug WOD
"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round
28 Aug WOD
40 min AMRAP:
In teams of 4

P1 bike/row
P2 max time L-sit hold (30 sec rust in between sets)
P3 speed balls
P4 20/20 banded box step ups = timer

Then all together: 200m OH plate carry @15/10kg
27 Aug WOD
Run 10 K

Cut off: 50 min

All the way
26 Aug WOD
"Death by clean & Jerk"

With a continuously running clock perform:
1 Clean & Jerk @61/43kg in the first 1 min
2 Clean & Jerks @61/43kg in the second 1 min
3 Clean & Jerks, @61/43 in the third 1 min
...
Continuing this for as long as you are able.

Cut off: 10 min
25 Aug WOD
EMOM 30 min:
1-10 muscle clean
11-20 power clean
21-30 clean
25 Aug Oly
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
24 Aug WOD
EMOM 30 min:
1-10 Muscle snatch
11-20 Power Snatch
21-30 Snatch
24 Aug Oly
HS sled push AHAP

3x 1 minute round:
30m sled push AFAP
SB over the schoulder 40/30
23 Aug WOD
Lift
Weighted pull up 5-5-5-5-5

Pump
3 sets
20 hammer curls
30 sec isometric top pull up hold
50 banded bicep curls
23 Aug Arnold
Complete as many rounds as possible 20 minutes of:
10 Wallball shots @20/14lbs
10 GHD Sit-ups
10 Back extensions
22 Aug WOD

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