Monthly Archives: September 2017

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September 7, 2017

“If you’re standing still you’re moving backwards.”

Strength: Front Squats

WOD: AMRAP

2 Rounds

2:00 Calorie Row

Rest 1:00

2:00 KB/DB Shoulder to Overhead

Rest 1:00

2:00 Toes to Bar

Rest 1:00

September 7, 2017

“Look at life through the windshield not the rear view mirror.”

Strength: Max Height Box Jump

WOD:

4 Rounds

20 Wall Balls

100m Shuttle Run

4 Tire Flips

Rest 2:00 After each Round

September 6, 2017

“Don’t only put in 1/2 the effort, if not ok with 1/2 the results.”

Strength: Hang Snatch +

Overhead Squat

WOD:

4 Rounds

15 Burpees Over the Bar

15 Deadlifts (255/175)

September 5, 2017

“Are you willing to put in the time?”

Strength: Push Press

WOD:

3 Rounds

1:00 Each

Kettlebell Swings

Wall Climbs

Overhead Lunges

Rest

Hotshots 19

Six rounds for time of:

30 Squats

135 pound Power clean, 19 reps

7 Strict Pull-ups

Run 400 meters