Friday Wod 9.20.19

‘Lumberjack 20’ 20 Deadlifts 275/185# Run 400 Meters 20 Kettlebell Swings 70/53# Run 400 Meters 20 Overhead Squats 115/75# Run 400 Meters 20 Burpees (Target) Run 400 Meters 20 Chest-2-Bar Pull-ups Run 400 Meters 20 Box Jumps 24/20” Run 400 Meters 20 DB Squat Cleans 45/35# Run 400 Meters

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Thursday Wod 9.19.19

Levels 1 and 2 For Time Row 750 Meters 30 Wall Ball Shots 20/14# Row 500 Meters 30 Wall Ball Shots 20/14# Row 250 Meters 30 Wall Ball Shots 20/14# Row 500 Meters 30 Wall Ball Shots 20/14# Row 750 Meters Level 3 – Use 30/20# Ball Perform 25 Reps/Round

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Wednesday Wod 9.18.19

Establish a 1 Rep Max Strict Press 10 Minutes AMRAP Level 1 30 Seconds Handstand Hold 10 Hanging Tucks 30 Double Unders Level 2 5 Strict Handstand Pushups 10 Toes To Bar 30 Double Unders Level 3 10 Strict Handstand Pushups 10 Toes To Bar 30 Double Unders

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Monday Wod 9.16.19

20 Minutes To Establish a 1RM Snatch Level 1 For Time 30 Clean and Jerk 95/65# 30 Jumping Pull-ups 30 Push-ups 30 Snatches 95/65# Level 2 For Time 30 Clean and Jerks 135/95# 10 Muscle-ups 30 Snatches 135/95# Level 3 For Time 30 Clean and Jerks 135/95# 30 Muscle-ups 30 Snatches 135/95#

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Saturday Wod 9.14.19

In Partners 10 Minutes AMRAP 20 Deadlifts 20 Burpee Box Jump Overs 24/20” Finish With 2 Minutes Max Calorie Assault Bike Non Working Partner Holds Top Deadlift Position During BBJO Level 1 – 185/125# Level 2 – 225/155# Level 3 – 275/155#

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Friday Wod 9.13.19

10 Minutes EMOM Power Clean x 1 80-90% or 1RM 3 Rounds For Time Row 30 Calories 30 Seconds L-Seated Hang 100 Meters Front Rack Carry L 100 Meters Front Rack Carry R Level 1 – 35/26# KB Level 2 – 53/35# KB Level 3 – 70/53# KB Optional Work 3x 1 Minute Side Plank/Side […]

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Thursday Wod 9.12.19

Level 1 For Time 75 Wall Ball Shots 20/14# Run 400 Meters 75 Kettlebell Swings 53/35# Level 2 For Time 100 Wall Ball Shots 20/14# Run 400 Meters 100 Kettlebell Swings 53/35# Run 100 Meters Each Time You Break on the Wall Balls or Swings Level 3 – 70/53# KB

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Wednesday Wod 9.11.19

5 Tough Sets Bench Press x 5 Level 1 30-20-10 Reps Jumping Pull-up Incline Push-up After Each Set of Push-ups Perform 50 Double Unders Level 2 15-10-5 Reps For Time Strict Pull-up Bar Dip After Each Set of Push-ups Perform 50 Double Unders Level 3 – 15-10-5 Bar Muscle-up Optional Work 3 Tough Sets Tricep […]

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