WOD

Friday 9/13/19

STRENGTH Handstand Push-up: Rx+: (Deficit x 20-30 reps - accumulate) Rx: (Strict x 20-30 reps - accumulate) L3: (Kipping x 30 reps - accumulate) L2: (1 Abmat x 20 Reps - accumulate) L1: (Box Push-ups x 30-50 reps - accumulate) Beg: (Box Dips x 30 Reps - accumulate)...

Thursday 9/12/19

STRENGTH 1) Front Box Squat - Regular Stance: 8 x 3 @80% of 8/26, every 60s. 2) Single Leg Box Jumps: 6 x 3 ea. Rest 60s after both sides complete. CONDITIONING AMRAP 20: 300 Meter Row 10 Power Snatches (115, 75) 10 Overhead Squats (115, 75)

Wednesday 9/11/19

CONDITIONING For time: 30 Clean + Jerks (135, 95) Run 1 mile 10 Bar Muscle-ups Run 1 mile 100 Burpees L3: (115, 75) (30 C2B) L2: (95, 65) (30 Pull-ups) L1: (75, 55) (50 Ring Rows) *No time cap

Tuesday 9/10/19

STRENGTH 1a) Single Arm DB Bench Press - neutral grip: 4 x 6-8 ea. Rest 30s. 1b) 1-Arm KB Rows - neutral grip: 4 x 8-10 ea. Rest 30s. CONDITIONING AMRAP 17: 21 Air Squats 15/12 Calories on Rower 9 DB Hang Power Snatch (50, 35) (9 Reps each side) L3: (45, 30) L2: (35,...

Monday 9/9/19

STRENGTH 1) Back Squat Wave Loading: 5-3-1-5-3-1. Rest 2:00 - Start at 50-60% of 1RM - second wave heavier than 1st wave. End at 90-95% of 1RM. 2) RDLs w. bands pulling forward: 4 x 8-10. Rest 90s. CONDITIONING AMRAP 6: KB Thrusters (53, 35) - L1: DBs Thrusters -...

Friday 9/6/19

STRENGTH Max in complex of: 1 Push Jerk + 1 Split Jerk CONDITIONING For time: 50 Single Arm DB Push Press (right) (50, 35) 50 Single Arm DB Push Press (left) 50 DB Renegade Rows (right/left = 2 rep) (50, 35) 50 Burpees 50 Pull-ups Rx+: (C2B Pull-ups) L2: (35, 25)...

Thursday 9/5/19

STRENGTH 1) Front Box Squat - Regular Stance: 8 x 3 @75% of Last Monday, every 60s. 2) Power Clean: 5 x 2 @75%, every 60s. CONDITIONING "Crazy Train" AMRAP 5: 1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95) L3: (115, 75) L2:(95, 65) L1: (75,...

Wednesday 9/4/19

CONDITIONING For time: 100 KBS (53, 35) 800 Meter Run 75 Overhead Squats (75, 55) 800 Meter Run 50 Box Jumps Overs (24, 20) 800 Meter Run L2: (14, 10) (35, 25) (20, 15) L1: (10, 8) (35, 25 - Russian Swings) (20, 15 Step-ups) 30:00 Time Cap

Tuesday 9/3/19

STRENGTH Close Grip Floor Press: 4 x 5 @70% of 8/23. Rest 90s. CONDITIONING AMRAP 15: 10 T2B 15 Push-ups 400 Meter Row Rx+: (Workout time is extended to 20 minutes) (Round starts with 5/3 Bar Muscle-ups) L2: (Strict Knee Lifts) (Box Push-ups) L1: (Abmat Sit-ups) (Box...

Labor Day Monday 9/2/19

"Will Lindsay" 10 Rounds for Time 3 Devil Presses (2x55/35 lb) 22 Alternating Dumbbell Lunges (2x55/35 lb) 19 Air Squats

Friday 8/30/19

STRENGTH 1) Push Press: 5-4-3-2-1+. Rest 2:00 2) Chest Supported DB Rows: 1/4 x 15. Rest 60s. METCON For time: 100 Double Unders 25 Push Press (95, 65) 75 Double Unders 20 Push Press (135, 95) 50 Double Unders 15 Push Press (155, 105) L3: (75, 55) (115, 75) (135, 95)...

Thursday 8/29/19

STRENGTH Back Squat Submaximal Work: 1 x 4 @60%,1 x 4 @70%, 1 x 3 @80%, 1 x 3 @85%, 2 x 3 @90%. Rest 2-3:00 *Rest 3:00 between sets of 90% METCON "Batwings" For time: 30 Calorie Bike 30 Deadlifts (225, 155) 30 Lateral Burpees L3: (185, 125) L2: (155, 105) L1: (60s Max...

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