WOD 10/1/19
30 sec. Air Squats
30 sec. Squat Hold
30 sec. Rest
3 rounds 30 sec. Push-ups
30 sec. Plank
30 sec. Rest
3 rounds 30 sec. MB Sit-ups (20/14 lb.)
30 sec. MB Hollow Hold
30 sec. Rest
3 rounds
WOD 9/30/19
40 DB Squat Cleans (40/25 lb.)
40 DB Shoulder-to-Overhead
400-m Run
COMMUNITY WOD 9/29/19
In partners: P1 performs:
5 x 20-m Shuttle Sprints
P2 performs:
Plate Squat Hold (15/10 lb.)
Switch Then, both run 400 m with plate Then, repeat with:
Plate Hold Overhead Finish off with:
40 Burpees Over Partner in Plank
WOD 9/27/19
Thruster
3-3-3-3-3 *Optional Finisher
5 rounds of:
30 sec. ON : 30 sec OFF
Max calorie Row
WOD 9/26/19
30 Slam Balls (25/15 lb.)
20 Toes-to-Bars
400-m Run
20 Bar Muscle-ups
400-m Run
20 Toes-to-Bars
30 Slam Balls
WOD 9/25/19
6 Hang Squat Snatches (115/75 lb.)
7 Hang Squat Cleans
8 Split Jerks
AMRAP 24 min.
WOD 9/24/19
9-15-18
Weighted Pull-ups (25/15 lb.)
Calorie Row *Find a heavy 1-rep Weighted Pull-up.
WOD 9/23/19
40 Box Jumps (30/24 in.)
20 DB Box Step Overs (40/25 lb.)
10 Box Round-the-Worlds
2 rounds
WOD 9/22/19
ABBATE 1 mile run 21 clean and jerks (155/105) 800m run 21 clean and jerks (155/105) 1 mile run
WOD 9/20/19
In the first 5 min., perform: Run 400 m
100 Double-unders
In the second 5 min., perform: Run 300 m
75 Double-unders
30 KB Swings (24/16 kg)
In the third 5 min., perform: Run 200 m
50 Double-unders
20 KB Swings
8 Wall Climbs
In the fourth 5 min., perform: Run 100 m
25 Double-unders
10 KB Swings
4 Wall Climbs AMRAP 5 min.