20 Sept

WOD 1

12 EMOTM ( Every Minute on The Minute)

5 KB Swing

7 push-ups

9 jump squats

WOD 2

     
         RX                                                                                               SCALE
12 Min AMRAP of                                                                     12 Min AMRAP of
250m row                                                                                    250m row
5 pull-ups                                                                                    5 toes to bar/ knees to elbows
10 clean and jerk @ 115/75#                                                      10 dead lifts @115/75#
5 pull-ups                                                                                    5 toes to bar/ knees to elbows

IF TIME ALLOWS

WOD 3 (majority vote decides)

 

CHOICE # 1

Death by goblet squats & push-ups (add 2 each minute)

Min 1 = 2 goblet squats + 2 push ups

Min 2 = 4 goblet squats + 4 push ups

Min 3 = 6 goblet squats + 6 push ups

Min 4 = 8 goblet squats + 8 push ups

etc.

 

 

 

CHOICE # 2

2 rounds for time of

25 burpees

400m run

Snatch

Strength
Novice: 6 x 3 power snatch

Advanced: 5 x 2

Competitor: 1 rep max squat snatch


WOD - "GI Jane"
100x burpee pull ups

Sunday Funday

sWOD
Novice: 3x5 overhead squat

Advanced: Find 10RM overhead squat



WOD
EMOTM for 15 minutes
1 round of "Cindy"
5x pull ups    (competitors do chest to bar)
10x push ups
15x air squats
than at start of next minute
400m for time

NOTE:  The first minute you do NOT make the reps in the alloted time, rest 1 minute than coomplete your 400m run for time. 

Cleaning

sWOD
Novice: 5x3 clean
Advanced: Find 3RM
(full squat cleans, do not need to be "touch & go")



WOD
For time:
50x sit ups
10x thrusters (95/65)
50x double unders
10x thrusters
50x ball slams (30/15)
10x thrusters
50 cal row

Friday the 13th... you better run

sWOD
Back squat
Novice-
6 sets x 3 reps

Advanced-
4 sets x 10 reps

Competitors
Find 20 rep max



WOD
"HELEN"
3 rounds for time:
400m run
21x kbs 55/35
12x pull ups

Sept 12th

sWOD
Novice: 3x3 push press
Advanced: 5-3-2 push press



WOD
"death by" row for calories for max of 11 minutes
minute 1 row 10 calories
minute 2 row 11 calories
12 calories, 13, 14...

Each minute you must complete amount of calories for the rounds
Once you don't complete a round, or you get all the way through 11 minutes, take your total calories and subtract from 165, then finish with that number of push ups

Dead day

Warm-up
400m run
20 squats
10 burpees

than

Good Mornings
3 sets x 10 reps (bar only)

sWOD
Deadlift

Novice
5 x 5

Advanced
10-8-6-4-4-4




WOD
12 Min AMRAP
10- KB swings
10- sit-ups
10- Goblet squats


NOTE: Your hamstrings will be pretty destroyed so make sure you stretch your hamstrings.