WOD 093019

Monday

"Snake Bite"

With a 9:00 Time Cap:
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

After Completion or Cap, until the 12 Minute Mark:
Build to Heavy Single Snatch
Power or Squat

WOD 092919

Sunday

Row 5 km 

This is an all out effort for time.

WOD 092819

Saturday

"Jelly"

5 Rounds:
400 Meter Run
30/24 Calorie Row
30 Wallballs (20/14)

WOD 092719

Friday

"Gut Feeling"

AMRAP 16:
12 Hang Power Cleans (155/105)
12 Burpee Box Jump Overs (24/20)
12 Push Jerks (155/105)
12 Bar Muscle-ups

WOD 092619

Thursday

Complete as many rounds as possible in 20 minutes of:

15 push jerks
15 box jumps
15 back extensions

♀ 65-lb. barbell and 20-in. box
♂ 95-lb. barbell and 24-in. box

WOD 092519

Wednesday

"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)

WOD 092419

Tuesday

50-40-30-20-10 reps for time of:

AbMat sit-ups
Wall-ball shots

♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target

WOD 092319

Monday

"Bartender"

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

Barbell: 115/85

WOD 092219

Sunday

3 rounds for time of:

21 hang squat snatches
Row 500 meters
Plank hold for time equal to row time

♀ 75 lb. ♂ 115 lb.

WOD 092119

Saturday

"Mighty Ducks"

For Time (30 Minute Cap):
20 Clean and Jerks (135/95)
400 Meter Team Run
3 Rope Climbs
400 Meter Team Run
33 Barbell-Facing Burpees
400 Meter Team Run

3 Rope Climbs
400 Meter Team Run
20 Clean and Jerks (135/95)

WOD 092019

Friday

"Air Conditioning"

On the 5:00 x 4 Rounds:
20 Double Dumbbell Deadlifts (70's/50's)
20 Wallballs (20/14)
20/15 Calorie Row

WOD 091919

Thursday

On a 25-minute clock:

As many rounds as possible in 5 minutes of:
10 strict pull-ups, 20 push-ups, 30 squats

Then, as many rounds as possible in 5 minutes of:
8 strict pull-ups, 16 push-ups, 24 squats

Then, as many rounds as possible in 5 minutes of:
6 strict pull-ups, 12 push-ups, 18 squats

Then, as many rounds as possible in 5 minutes of:
4 strict pull-ups, 8 push-ups, 12 squats

Then, as many rounds as possible in 5 minutes of:
2 strict pull-ups, 4 push-ups, 6 squats

WOD 091819

Wednesday

3 Rounds:

2 Minute Window:
15/12 Calorie Row
10 Chest to Bar Pull-Ups
Max Wallballs (20/14)
Rest 30 seconds between rounds.

WOD 091719

Tuesday

"Fuller Circle"

For Time:
50/35 Calorie Row
125 Double-Unders
2k Row
125 Double-Unders
50/35 Calorie Row

WOD 091619

Monday

"Master Splinter"

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

WOD 091519

Sunday

3 rounds for time of:

Run 800 meters
Rest 2 minutes

WOD 091419

Saturday

"Thumb War"

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Row Calories
1 Minute Rest

WOD 091319

Friday

"Tummy Time"

15-12-9-12-15:
Toes to Bar
Deadlifts (205/145)
Barbell-Facing Burpees

WOD 091219

Thursday

Deadlift 

5-5-3-3-3-1-1-1-1 reps

WOD 091119 - Patriot Day

Wednesday

Nancy

5 rounds for time of:
400-meter run
15 overhead squats

♀ 65 lb. ♂ 95 lb.

WOD 091019

Tuesday

"Road Trip"

5 Rounds:
15 Kettlebell Swings (70/53)
400 Meter Run
40 Double Unders

WOD 090919

Monday

"Hot Mess"

2 Rounds:
25 Overhead Squats (115/85)
35/25 Calorie Row

WOD 090819

Sunday

Complete as many rounds as possible in 15 minutes of:

12 muscle-ups
36 kettlebell swings

♀ 1.5 pood ♂ 2 pood

WOD 090719

Saturday

5 rounds for time of:

400-m run
10 overhead squats

♀ 95 lb. ♂ 135 lb.

WOD 090619

Friday

"Charlie Horse"

For Time:
10 Wallballs, 15/12 Calorie Row
20 Wallballs, 15/12 Calorie Row
30 Wallballs, 15/12 Calorie Row
40 Wallballs, 15/12 Calorie Row
50 Wallballs, 15/12 Calorie Row

Medicine Ball: 20/14

WOD 090519

Thursday

Rest Day

WOD 090419

Wednesday

"Fish out of Water"

For Time:
2K Row

... Directly into:

10 Rounds:
3 Power Cleans (155/105)
6 Push-ups
9 Air Squats

WOD 090319

Tuesday

"Big Bird"

AMRAP 18:

20 Dumbbell Snatches (50/35)
15/12 Calorie Row
20 Single Dumbbell Box Step-Ups (24/20)
9 Bar Muscle-ups

WOD 090219 - Labor Day

Monday

"Dive Bar"

For Time:
800 Meter Run
50 Barbell Thrusters
800 Meter Run
25 Barbell-Facing Burpees
800 Meter Run
50 Barbell Thrusters

Barbell - 75/55#

WOD 090119

Sunday

Row 100 m TT

Row 100 m 

This is an all out effort for time.

WOD 083119

Saturday

Saved by the Barbell

3 rounds for max reps of:

1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

♀ 14-lb. ball, 75-lb. deadlifts and cleans
♂ 20-lb. ball, 115-lb. deadlifts and cleans

WOD 083019

Friday

"Squeaky Clean"

3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Pounds: 115/85

WOD 082919

Thursday

For 20 minutes:

10 deadlifts
10 strict handstand push-ups