Monday Wod 9.23.19

20 Minutes To Establish 1 Rep Max Clean 3 Rounds For Time 10 Sandbag Cleans 30 Double Unders Run 400 Meters Select Your Own Sandbag Loads

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Saturday Wod 9.21.19

15 Minutes To Establish 1 Rep Max Push Press 3 Rounds For Time 100′ DB Front Rack Lunge 100 Meter DB Front Rack Carry 100′ DB Farmer Carry Lunge 100 Meter DB Farmer Carry 5 Burpees, Each Time DB’s Touch The Ground Select Your Own Dumbbell Loads

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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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