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09.09.2017 WOD

By: 0

A. Mobility

B. Warm-up
20 cal row
15 v-ups
10 Jumping Lunges
2 rounds

C. WOD

300m run
Followed by 3 rounds of
9 Wall Balls (20/14)
9 Hand release push-ups
9 Overhead Medball sit-ups
Rest 2 minutes, followed by

600m run
Followed by 6 rounds of
6 Dumbbell Snatch (50/35)
6 Lateral jump over DB
6 Toes to bar
Rest 2 minutes, then;

900m run
Followed by 9 rounds of
3 Strict Handstand push-ups
3 Burpees
3 Muscle-ups (6 pull-ups)

Labor Day WOD

By: 0

Teams of 2

600m run as a team (Rx light: relay “I go, you go”)
50 Kettlebell Swings (53/35)
600m run
50 Partner Wall Balls (24/20)
600m run
50 Hand Release Push-ups
600m run
50 Overhead Medball Lunge
600m run
50 Burpees
600m run
50 Strict Pull-ups (30 muscle-ups)
For time

45 minute cap

09.01.2017 WOD

By: 0

A. Mobility

B. Warm-up
30-20-10
Knee high toe touches
Medball sit-ups

Followed by Snatch Balance warm-up

C. WOD
15-12-9
Snatch Complex* (95/65)
Hand Release Push-ups (x2)**
V-ups (x3)***

Run 300m after each round

*Snatch complex is Power Snatch + Snatch Balance + Overhead Squat = 1 rep

** HRPU reps are 30-24-18

*** V-up reps are 45-36-27