WOD

Friday September 21, 2018 'WOD 9-21-18'

WOD
3 rounds
500 meter row
12 burpees
21 box jump overs

Thursday September 20, 2018 'WOD 9-20-18'
WOD
In a 10:00 Window
Run 1 mile
Time remaining, max power cleans (135/95)
Rest 3:00
In a 7:00 window
Run 800 meters
Time remaining max effort power snatches (115/80)
Rest 3:00
In 5 Minute window
400 meter run
Time remaining max effort Thrusters (95/65)
** if unable to run Row 1600m,900m,500m or
*** if unable to run 1 mile in less than 10 Minutes :  run 8 Minutes, 6 Minutes,3 Minutes
Wednesday September 19, 2018 'WOD 9-19-18'

WOD
3 rounds – not for time but moving from each station with purpose
20 DB bench presses
20 DB bent over rows
20 DB single arm presses
10 DB Front Rack reverse lunges
10 Hang DB  reverse lunges
*** use challenging weight!!

Tuesday September 18, 2018 'WOD 9-18-18'
WOD
RX version
1 mile run, 100 dubs, 21 Deadlifts (275/185)
800 meter run, 100 dubs,15 Deadlifts (275/185)
400 meter run, 100 dubs, 9 Deadlifts (275/185)

Scaled version
1 mile run, 100 dubs (200 singles), 21 Deadlifts (225/155)
800 meter run, 75 dubs (150 singles), 15 Deadlifts (225/155)
400 meter run, 50 dubs (100 singles), 9 Deadlifts (225/155)

* If unable to run, Row 1600m,900m,500m *
Monday September 17, 2018 'WOD 9-17-18'

For Time:
35/25 calories on Row, ski erg or bike
20 DBall cleans (100/75).  Use atlas or DBall  or 20 DB snatches (60/40)
35/25 calories rower, bike or ski erg

** Extra credit:  100 ab mat sit ups for time

Friday September 14, 2018 'WOD 9-14-18'

WOD
With a running clock
500 meter row
400 meter run
Rest 3:00
500 meter row
400 meter run
Rest 3:00
500 meter row
400 meter run

Thursday September 13, 2018 'WOD 9-13-18'

WOD
Individual version
21-18-15-12
Chest to bar pull ups
Barbell facing burpees
Thrusters
**Increase weight each round
Round 1- 95/65
Round 2- 115/80
Round 3-135/95
Round 4-155/105

3 person team version
In a 25:00 time cap
40 chest to bar pull ups
50 barbell facing burpees
60 Thrusters
* increase weight each round
Round 1-95/65
Round 2-115/80
Round 3-135/95
Round 4-155/105
** any time remaining is an Amrap of 155/105

Wednesday September 12, 2018 'WOD 9-12-18'

WOD
30 OHS (95/65)
30 Box jumps
30 Toes to bar
30 Calorie row

Tuesday September 11, 2018 'WOD 9-11-18'

WOD
For time:
200 meter run, 21 Deadlists
200 meter run, 18 Strict Handstand push ups
200 meter run, 15  Deadlifts
200 meter run, 12 Strict Handstand push ups
200 meter run,   9 Deadlists
200 meter run,   6 strict handstand push ups

Friday September 7, 2018 'WOD 9-7-18'

Daniel

For Time

50 Pull-Ups

400 meter Run

21 Thrusters 95/65

800 meter Run

21 Thrusters 95/65

400 meter Run

50 Pull-Ups

Thursday September 6, 2018 'WOD 9-6-18'
WOD 
3 Rounds:

As many calories as possible in 4 minutes:

Row for Calories

On the 0:00 – 5 Burpee Box Jump Overs (24/20)

On the 1:00 – 4 Burpee Box Jump Overs (24/20)

On the 2:00 – 3 Burpee Box …

Wednesday September 5, 2018 'WOD 9-5-18'
WOD 

Complete As Many Rounds As Possible In 20 Minutes:

3 Wall climbs

10 Burpees

5 Parallette pass-throughs (forward + back = 1) or between two boxes

10 Grasshoppers (right + left = 1) ( shin come to elbow / deep MtN climbers)