STR: WEEK 2 of 11 Back Squats WOD: E2MOM 16: 150m Row 2 Cal AB / Ski Erg ⁃ Add 2 Cal each round for 6 rounds (2,4,6,8,10,12). Then complete as many calories as possible for rounds 7 and 8.
PARTNER WOD: “LABOR DAY BASH” 9 RFT: 5 Synchronized Thrusters (95/65) 18 Hang Power Cleans (split reps) 8 Synchronized Burpees 2min Max Calories – pick your poison: Row, Ski, Bike (split time)
PARTNER WOD: 10 RFT: 5 Deadlifts (225/155) 14 Push-ups 22 DUs *SUB: 44 Singles 600m Row (split up the row) ⁃ P1 performs 5 DL then P2 performs 5 DL, P1 performs 14 PU then P2 performs 14 PU etc. “You go, I go” format.
WOD: For Time: 15 Power Cleans (205/135) 2 Mile Run 200m DBL DB Farmer Carry (50/35) 200m DBL DB Bear Hug or Front Rack Carry
STR: WEEK 1 of 11 Back Squats WOD: For Time: 1000m Row 50 Thrusters (95/65) 30 Bar Muscle-ups
STR: Clean WOD: For Time: 35 Toes To Bar 70/50 Cal AB 35 CTB Pull-ups 70/50 Cal AB
Strength: Hi Hang Snatches WOD: (4 Mins) Run 400m ME: S2OH Rest 1 min (5 Mins) Run 600m ME: S2OH Rest 2 mins (6 mins) Run 800m ME: S2OH Time Cap: 18 mins Score: Total S2OH reps
STRENGTH: Front Squats WOD: 3 Rounds: 50’ Shuttle Runs 20 WB 6 Alt. DB Squat Snatches 50’ Shuttle Runs Rest 4:00 between rounds Time Cap: 14:00
Sandbag Saturday WOD: AMRAP 10 minutes 100m Run [each round add 100 meters] 10 Ring Push Ups 15 Toes to Bar 20 Box Jumps (24/20) FIN: 4 Rounds: 10 Ring Row – Feet Elevated 15 Ring Dips 15 Seated Alternating DB Curl 10 GHD (20 sit-ups) 15 Flutterkicks 10 Kettlebell Side Bend (each side) 15 […]
WOD: AMRAP 10 (x2): 15 Plate GTOH 10 HR Push-ups 5 Strict Pull-ups
