September - 2018

WOD 9/28/18

Front Squat 1-1-1-1-1-1-1 *Optional Finisher

WOD 9/27/18

3 Power Snatches (135/95 lb.) 6 Back Squats EMOM 20 min.

WOD 9/26/18

500-m Row 8 Circle Overs 3 rounds

WOD 9/25/18

12 Burpees 12 DB Goblet Squats (50/35 lb.) 12 Weighted Lateral Step-ups AMRAP 15 min.

WOD 9/24/18

ABBATE 1-Mile Run 21 Clean and Jerks (135/95 lb.) 800-m Run 21 Clean and Jerks (135/95 lb.) 1-Mile Run

WOD 9/21/18

4 min. DB Thrusters (50/35 lb.) 3 min. Chest-to-Bar Pull-ups 2 min. Weighted Sit-ups 1 min. Ring Muscle-ups 1 min. Ring Muscle-ups 2 min. Weighted Sit-ups 3 min. Chest-to-Bar Pull-ups 4 min. DB Thrusters

WOD 9/20/18

Split Squat 4-4-4-4 *Optional Finisher

WOD 9/19/18

Row 250 m 10 Hang Power Cleans (135/95 lb.) 30/20 Cal. Assault Bike 10 Hang Power Snatches (135/95 lb.) 2 Rounds

WOD 9/18/18

21-15-9 OH Squats (155/115 lb.) HSPU

WOD 9/17/18

COLLIN 400-m Sandbag Carry (50/35 lb.) 12 Push Presses (115/75 lb.) 12 Box Jumps (24 in.) 12 Sumo Deadlift High Pulls (95/65 lb.) 6 rounds

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