Monthly Archives: September 2016

WOD for 10.1.16

Strength:


Metcon:
Slog:
12 Min AMRAP
Buy In: 50 Wall Balls (20/14)
12 Dead Lifts (135/95)
12 Bar Over Burpees

4 Min Rest

9 Min AMRAP
Buy In: 35 Wall Balls
9 Dead Lifts (185/135)
9 Bar Over Burpees

4 Min Rest

6 Min AMRAP
Buy In: 20 Wall Balls
6 Dead Lifts (225/155)
6 Bar Over Burpees

4 Min Rest

3 Min AMRAP
Max Wall Balls

WOD for 9.30.16

Strength:
Skill:
Double Unders




Metcon:

4 Rounds for time
20 Bar Box Steps (95/65)
10 Pull-ups
200m Med Ball Run (20/14)

WOD FOR 9.29.16

Strength:
Dead Lifts
Find your 1RM



Metcon:

7 Minute AMRAP
5 Box Jumps (24/20)
10 Jumping Lunges

WOD for 9.28.16

Strength:
5 Rounds
Max Strict Chin-ups



Metcon:
For Time:
27 Push-ups
27 KB Swings (53/35)
50 Double Unders (100 Singles)
21 Push-ups
21 KB Swings
50 Double Unders
15 Push-ups
15 KB Swings
50 Double Unders
9 Push-ups
9 KB Swings
50 Double Unders