Monthly Archives: September 2016

Strength: Overhead Squats

WOD: 10 Rounds
50m Back Pedal
50m Sprint
13 KettleBell Swings

Strength: Push Press

WOD: For Time
5 Rounds
20 Double Unders
10 Toes to Bar
12 Deadlifts (95/65)
9 Hang Cleans
6 Push Jerk

Strength: 2 Rep Max Deadlift

WOD: 15 min AMRAP
300m run
Max unbroken Wall Balls

WOD: 5 Rounds
15 Burpee Pull Ups
20 Back Squats (75/55)
2 Rope Climbs
2 Wall Climbs
20 Air Squats
15 Toes to Bar

“Free for all”

Complete all reps any order/rep scheme you would like.

500m Run
35 Sit Ups
35 Thrusters
35 Russian Twist
35 KB Swings
35 Ring Rows

Strenght: Deadlifts

“Double Switch”

Partner WOD: Male/Female
30 cal row
40 wall balls (14/10)
50 pull-ups
50 box jump overs (20″)
40 front squats (95/65)
30 cal row

Strength: Push Jerk

WOD: Time Cap
8 Rounds
200m Run
5 Hang Snatch
5 Overhead Squats

Strength: Plank/Double Unders

WOD: Tabata This
:20 Work
:10 Rest

Wall Climbs
Toes to Bar
Hand Release Push Ups
Knee Raises

Strength: 1 Rep Back Squat

WOD: For Time

50 Sets of the Complex (115/75)
Deadlift
Hang Clean
W/bar in front rack
Left Leg Lunge
Right Leg Lunge
Shoulder to Overhead

Partner WOD
Switching Every Minute

“Championship Fight Gone Bad”
5 Rounds for Total Reps
(60 seconds at each station):
Wall Balls (20/14)
Power Clean (95/65)
Box Jumps Overs (24/20)
Push Press (95/65)
Rowing (calories)