Monthly Archives: September 2016

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9-16-16

Strength: Good Mornings
Bench Press

WOD: 4 Rounds
For Time
10-SDHP
10 Toes to bar
10- Ring Dips

9-15-16

WOD: 18 AMRAP of “Kelly”

400m Run
30 Wall balls
30 Box jumps

9-14-16

Strength: Push Press

WOD:
12-9-6-3
Back Squats
Chest to Bar Pull Ups
Overhead Lunges

*EMOM 5 Sit Ups

9-13-16

Strength:
Deadlifts

WOD: 15min AMRAP
1 Mile Run
15 Calorie Row
AMRAP Burpees

9-12-16

Strength: 1 Rep Power Snatch

WOD: For Time
4 Rounds
8 Squat Clean and Jerks (115/75)
12 Hand Release Push Ups
16 Air Squats

Partner WODS

Lift Up Autism
Luke 5min AMRAP
4 Power Cleans (135/95)
24 Double Unders
10 Pull ups

5 Minute Rest

September 11th “Never Forget”

Row 1001 meters
Run 1000 meters

Then 11 reps of the following:
Box Jumps (36″/24″)
Thrusters (135/95)
Burpee Chest to Bar Pull-ups
Power Cleans (185/125)
Handstand Push-ups
Deadlifts (275/175)
Kettlebell Swings (#70/53)
Push Jerk (185/125)
Toes to Bar

Finish With
Run 1000 meters
Row 1001 meters

The workout itself is completely symbolic of 9/11. The 2001 meter run/row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11).

9-9-16

Strength: Choice/ 1 Rep Make Up Day

WOD: 10 Round AMWBAP
:40 Work
:20 Rest

8 Toes to Bar
Wall Balls for Reps

9-8-16

Strength: Death By 10m

WOD: For Time
21-15-9
OHS (95/65)
Hang Snatch

Skill Work: Choice

9-7-16

Strength: Shoulder Press

WOD: For Time
5 Rounds
12 Deadlifts (225/125)
200m Run

*Complete 500m Row after Round 5 For Time

9-6-16

Strength: 1 Rep Front Squat

WOD: 15 minute Partner AMRAP
5 Burpee Pull Ups
10 Uneven Push Ups
15 Straight Leg Sit Ups
20 Jumping Lunges
25 Air Squats