Sat 29th Sep

sWOD
4 x 400m
rest 3 min inbetween each 400


WOD

FIGHT GONE BAD

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Saturday Sep 28th

sWOD
Clean Complex
1 power clean + 1 hang power clean + 1 jerk



WOD
5 rounds for time;
5- clean and jerk 135/95
7- squats
9- lateral jumps

Monday Sept. 23rd

sWOD

Strict Press
5-5-3-3-1

Strict Pull-ups
5-5-5-5-5

Note: After each set of strict press, complete 1 set of AT LEAST 5 pull-ups


WOD
4 rounds for time of;
10- jump lunges (total)
20- mountain climber (20 total/ each leg is 1)
10- shoulder to over head


Extra Credit
2 rounds of;
1 min max rep burpess
2 min rest

Sunday Funday...22 Sept

sWOD
Snatch grip deadlift
Novice
5-5-5-5-5

Advanced + Competitor
Starting with at least your 1 rep max snatch weight
3-3-3-3-3-3



NOTE:  Try to add weight each set.



WOD

Novice + Advanced:
12 Min AMRAP
3- power snatch @ 95/65#  (novice scale as needed)
6- box jumps
9- toes-to-bar/ knees to elbows/ sit-ups

Competitor:
"Isabel"
30- full squat snatchs @ 135#
 

21 Sept Front Squats

sWOD
Front Squat

Novice
5-5-3-3-3

Advanced
10-10-8-8-5



WOD
For time:
30 double unders
21 thrusters  @ 95/65#
400m run
30 double unders
15 thrusters
400m run
30 double unders
9 thrusters
400m run

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