Monthly Archives: September 2017

WOD for 9.30.17

Strength:


Metcon:
Slog:
Buy In:
150 Double Unders

50 Wall Balls
15 Burpees
800m Run

40 Dead Lifts (225/155)
15 Burpees
600m Run

30 Pull-ups
15 Burpees
400m Run

20 Push Press (135/95)
15 Burpees
200m Run

Buy Out:
150 Double Unders

WOD for 9.28.17

Strength:
Skill:
Double Unders



Metcon:

10min AMRAP
10 Front Rack Lunges (95/65)
15 Plate Situups (25
25 Lateral Bar Hops

WOD for 9.27.17

Strength:
1) Bench Press
5x5

2) Strict Chin-ups
5x5



Metcon:

5 Rounds
15 Russian KB Swings (53/35)
15 Push-ups
200m Med Ball Run (20/14)

WOD for 9.26.17

Strength:


Metcon:
Lift/METCON:
For Time:
5x
10 Box Jumps
20 Double Unders

Back Squats
5x5 @ 70% 1RM

4x
10 Box Jumps
20 Double Unders

Front Squats
4x5 @ 60% 1RM

3x
10 Box Jumps
20 Double Unders

OH Squats
3x5 @ 95/65

***All Lifts can be performed from the rack