Saturday Wod 9.24.22

In Partners, 20 Minutes AMRAP 20 Synchro Wall Ball Shots 40 Calorie Row Non Rowing Partner Must Perform 50′ DB Farmer Carry Lunge Level 1 – 20/14#, 30/20# DB’s Level 2 – 30/20#, 45/30# DB’s

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Friday Wod 9.23.22

3 Tough Sets Weighted Dip x 5 16 Minutes EMOM, For Total Reps Level 1 Min 1 – Pushups Min 2 – 45 Seconds Max Calorie AB Level 2 Min 1 – 2 Bar Muscle-ups + Pushups Min 2...

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Thursday Wod 9.22.22

Strict Press 3-3-3-1-1-1 Start Your 3’s at 1-2% Increase From Last Week Last Week of This! 8 Minutes AMRAP Level 1 10 Double Unders 9 Hang Power Cleans 6 Push Press 95/65# Level 2 – 30 Dubz, 115/75# Level...

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Wednesday Wod 9.21.22

12 Minutes E90 (8 Sets) Snatch x 1 Try to Add 1-2% From Last Week Back Squat 3-3-3-1-1-1 Reps Start Your 3’s at 1-2% Increase From Last Week Last Week of This! Optional Work 3 Sets Halting Snatch Pull...

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Tuesday Wod 9.20.22

Level 1 For Time 21 Deadlifts 155/105# 21 Jumping Pull-ups Run 400 Meters 15 Deadlifts 155/105# 15 Jumping Pull-ups Row 500 Meters 9 Deadlifts 155/105# 9 Pull-ups Assault Bike .6 Miles Level 2 – 225/155#, Pull-ups Optional Work Build...

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Monday Wod 9.19.22

Level 1 7 Minutes AMRAP 1-2-3-4-5-6-7… Ring Row (Supine if Possible) Dip (Box or Band Assistance ok) Perform 10 Seconds HS Hold After Each Set of Dips Rest 3 Minutes 7 Minutes AMRAP 1 DB Devil’s Press 30/20# 2...

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