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WODs & News

17
Sep

Wednesday September 18th 2019

Conditioning: 

2 Rounds 

21-15-9 reps of 

Pullups 

Push Presses 95/65/45lbs

Rest 2 mins 

2 Rounds 

9-15-21 

Double unders 

Overhead squats 95/65/45lbs 

*Score total combined time

16
Sep

Tuesday September 17th 2019

Strength: 10 MIN EMOM 

2 Clean and Jerks 80% of 1RM 

Conditioning: 

For time: 12 MIN AMRAP 

400meter row 

10 hang power cleans 115/85/65lbs 

8 lateral burpees over rower

15
Sep

Monday September 16th 2019

Strength: Bench Press spend 15 mins working to a heavy set of 2 

Conditioning: 

3 rounds for time: 

20 HRPU 

25 KB Swings 53/35/26lbs 

Run 200meters 

20 KB Snatches 53/25/26lbs (total not per arm) 

25 Goblet Squats 53/35/26lbs 

CompWod 4pm: 

2 min AMRAP

P1:

15/12 Cal Bike

18 KB Snatches Rx-70/53, Open/Mst-53/35

P2: Overhead Plate Hold 45/35

For time: 

200 Double Under Buy-in (switch every 50)

Then,

2 Rounds

20 Front Squats Rx-155/105, Open/Mst-115/85

30 HSPU, Open/Mst- Hand Release Pushups

40 Box Jump Overs Rx-30/24, Open/Mst-24/20

Then

50 Pullup Buy-out Rx-C2B, Open/Mst-Chin Over Bar.

*14:00 Cap

12
Sep

Friday September 13th 2019

HeroWod “Hope” 

3 rounds of:

1 Min of Burpees

1 Min of Power Snatches, 75/55/55 lbs

1 Min of Box Jumps, 24″/20″/16

1 Min of Thrusters, 75/55/55 lbs

1 Min of Chest-to-bar Pull-ups

1 Min of Rest

*SCORE TOTAL COMBINED REPS

1 2 3 107