WOD's

Sep
17
Skill & WOD 9/18/19

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Skill

8min AMQRAP

:30 HS Hold

20 Hollow Rocks

10x 1-leg alternating V-ups

WOD
1min of

Pull-ups

Box Jumps

DB Snatches

Rest 2min

3 Rounds

Rx

30/24"

70/50

INT

Assisted Pull-ups

24/10"

50/35


Sep
16
Skill & WOD 9/17/19

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Skill

Deadlifts

6x3

WOD

30 PWR Cleans

30 FS

30 S2OH


Sep
15
Bring a Friend 9/16/19

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Skill

12min AMQRAP

12x 1-arm DB Row ea.

12x 1-arm DB Strict Press

12 Pause Goblet Squats

WOD

Partner Workout

20min AMRAP

100 Cal Bike

100 Cal Row

100 Sit-ups

Rx, INT, Scaled

n/a

Swift

Partner Workout

15min AMRAP

60 Wall Balls

60 Jumping Pull-ups

20 Devil's Press


Sep
14
Sunday Funday 9/15/19

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WOD

400m sled push

400m sandbag run

400m farmers carry

*for each time you stop, break, fumble, or walk, run a full lap and pick up the implement where you left off

Rx

25/15

70/50

50/35

INT

15/10

50/35

40/30

Scaled

0/0

35 or lower

30/20 or lower

Swift

EMOM for 15min (rotating)

Personal Cal bike goal

Run 50/100/150m

:45 Plank


Sep
13
Rehab Saturday 9/14/19

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WOD

Front squat

30-20-10

Bar Muscle-up

15-10-5

Rx

115/73

INT

95/63

Un-assisted C2B

Scaled

75/53 or lower

Burpee pull-up

Swift

3 Rounds for time of

30 KBS

15 Push-ups


Sep
12
Skill & WOD 9/13/19

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Skill

Partner sled push

15min AMDAP

WOD
4 Rounds not for time

12 Dumbbell strict press

12 DB RDLs

8 Dragonflies

Rx, INT, Scaled

AHAP

Swift

In 12min complete

50cal bike

50 Knee raises

50 Walking lunges

50x 1-arm DB PP

With the remaining time max distance run


Sep
11
Skill & WOD 9/12/19

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Skill

4 Rounds not for time

100m Yoke carry

10 Tire flips

WOD

10min AMRAP

40 DUs

10 T2B

Rx

n/a

INT

20 DUs

10 T2B attempts

Scaled

2 DU Attempts 40 Singles

Knee raises

Swift

4 Rounds not for time

12 Strict pull-ups

15 Box dips

12 DB Step-ups

15 DB Snatches


Sep
10
Skill & WOD 9/11/19

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WOD

“Hotshots 19”

6 Rounds of

30 Air Squats

19 Power Cleans

7 Strict Pull-Ups

400 meter Run

Rx

135/93

INT

5 Rounds

105/68

Banded pull-ups

Scaled

4 Rounds

75/53

Ring rows

Swift

4 Rounds not for time

12 Strict pull-ups

15 Box dips
12 DB Step-ups

1 min side plank (30sec ea.)


Sep
09
Skill & WOD 9/10/19

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Skill

Strict Press

5x10

WOD

10min AMCAP

Bike

rest 3min

10min AMCAP

Row

Rx, INT, Scaled

n/a

Swift

27-21-15-9

Cal row

9-7-5-3

Devil's press


Sep
08
Skill & WOD 9/9/19

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Skill

Deadlift ladder @ 75%

WOD

45 Hang Power Snatches

45 Wall Balls

Rx

Int: 85/55

20/14

INT

75/48

16/13