WOD 9/30/20

3 RFT: 15 Turkish get ups L 53/35 30 Kb swings 15 Turkish get ups R

WOD 9/29/20

6 rounds of 2min: 15/12 cal on bike 10 box jumps 24”/20” ***rest remainder of time

WOD 9/28/20

“CINDY” Fitness Amrap 20 min- 5 ring rows 10 push-ups 15 air squats “CINDY” RX Amrap 20 min- 5 pull-ups 10 push-ups 15 air squats

WOD 9/25/20

21-18-15-12-9 Burpees MB over the shoulder 20/16 MB sit-ups

WOD 9/24/20

5 RFT: 500m Row 200m dumbbells farmers carry (50/35) 50m waiters walk R Arm 50m waiters walk L Arm

WOD 9/23/20

100 DU 21 deadlifts 225/155 21 box jumps 24”/20” 75 DU 15 deadlifts 15 box jumps 50 DU 9 deadlifts 9 box jumps

WOD 9/22/20

10 RFT: 100m run 10 dB push press 50/35 10 sec. DB hold OH

WOD 9/21/20

WOD- RX “MARY”-AMRAP 20 min: 5 HSPU 10 Alt pistol squats 15 pull-ups FITNESS “MARY”-AMRAP 20 min: 5 Box HSPU/Pike Pushups 10 Alt single leg box squats 15 Ring Rows

WOD 9/19/20

10 RFT: 100m run 10 dB push press 50/35 10 sec. DB hold OH

WOD 9/18/20

18 min AMRAP: 15 MB GHD sit-ups 100m double db farmers carry 50/35 15 T2B 100m double dB farmers carry

WOD 9/17/20

Empty barbell mile: 25 back squats 25 front squats 400m run 25 strict press 25 push press 400m run 50 hang squat cleans 400-meter run 50 hang power snatch 400-meter run

WOD 9/16/20

16 C2B Pull-ups 32 Alt Front rack lunges 95/65 14 C2B pull-ups 28 Alt Front rack lunges 12 C2B Pull-ups 24 Alt Front rack lunges 10 C2B Pull-ups 20 Alt Front rack lunges

WOD 9/15/20

3 RFT: MB 200m run 20 MB Deadlifts 20 MB Russian twists (each side) 20 MB Ground to OH 20 MB sit-ups

WOD 9/14/20

WOD- FRANABELL: 21-15-9 Kb thrusters 53/35 Burpees

WOD 9/11/20

10 barbell push-presses (empty barbell) 20 barbell front squats 30 kb swings 53/35 40 kb snatches (alternating) 50 push-ups 40 kb snatches (alternating) 30 kb swings 20 barbell front squats 10 barbell push-presses

WOD 9/10/20

10 RFT: 25 DU 10 ball slams 20/16 5 box tricep dips

WOD 9/9/20

6 rounds of: In 2:00- 15/12 cal bike Box jumps for remainder of time 24”/20”

WOD 9/8/20

WOD- 18 min AMRAP: 15 MB GHD sit-ups 100m double db farmers carry 50/35 15 lying T2B using dB from carry 100m double dB farmers carry

Labor Day WOD 9/7/20

HERO WOD-“CHOE” 35 min Time Cap Buy in: 9 man makers 50/35 11 burpees Then with remaining time, AMRAP: 300m Run 27 Air squats 9 box Handstand push-ups

WOD 9/4/20

AMRAP 15 min 50 DU 15 dB power cleans 50/35 50 DU 15 burpees

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