WOD

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24
Sep

Wednesday, September 25, 2019

Strength

Front Squats
On the 2:00 x 5 Sets:
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%
Set 4: 4 Reps @ 78%
Set 5: 6 Reps @ 70%

Conditioning

“Workaholic”
3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)

23
Sep

Tuesday, September 24, 2019

Conditioning

“Pineapple Express”
On the 0:00
For Time (12 Minute Cap): 
50/35 Calorie Assault Bike
50 Strict Handstand Push-ups

On the 15:00
For Time (12 Minute Cap): 
35 GHD Sit-ups
100′ Handstand Walk
25 GHD Sit-ups
75′ Handstand Walk
15 GHD Sit-ups
50′ Handstand Walk

On the 35:00
3 Rounds For Time: 
400 Meter Run 
21 Lateral Bar Burpees

22
Sep

Monday, September 23, 2019

Strength

On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
Set 1: 60%
Set 2: 65%
Sets 3-5: Build to a Heavy Complex

Conditioning

“Bartender”
5 Rounds:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115/85

19
Sep

Friday, September 20, 2019

Tomorrow we will be hosting Girls Gone Rx all day – no classes or open gym. Proceeds from this event will help with the purchase of new equipment. Come watch ladies from across the region Compete for a Cure! Two food trucks, serving breakfast and lunch!

Conditioning

COACHES CHOICE!!!!!

17
Sep

Wednesday, September 17, 2019

Conditioning

AMRAP 7:
Bench Press
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes 
AMRAP 7:
50 Front Squat (135/95)
50 Front Squat (155/105)
AMRAP Front Squat (185/135)
Rest 3 Minutes 
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

16
Sep

Tuesday, September 17, 2019

Strength

In a 5 Minute Window:
20 Strict Handstand Push-ups
40 Dumbbell Power Snatches (50/35)
In Time Remaining: Max Strict Handstand Push-ups

Conditioning

“Fuller Circle”
For Time:
50/35 Calorie Assault Bike
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike

15
Sep

Monday, September 16, 2019

Strength

Post WOD Midline: 75 Hollow Rocks

Conditioning

“Master Splinter”
3 Rounds:
400 Meter Run
12 Burpee Box Jump Overs (24/20)
15 Thrusters (95/65)