WOD September 11th

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Please take a moment today and remember that terrible day 11 years ago. For one day, discard any political opinion or side of your choosing and remember that we in the end are all on the same side- The Human Race. Hug and Love your friends and family a little more today and continue that effort throughout the year. This day is to remember how strong we are as a country and feel blessed to be so lucky with what we have. This workout represents 9/11 and the almost 3,000 innocent people that died that day, and the 343 Fireman who gave their lives to save thousands. “All gave some, Some gave all”

Skills: HSPU Practice

Challenge: Row 500 Meters for Time

WOD:

3 Rounds for time of:

4 HSPU

3 Muscle ups

9 Hang Power Cleans 95/65

11 Overhead Squats 95/65

Core: 12 Skin the Cats

WOD SEPTEMBER 10TH

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STRENGTH:  2MIN MAX REPS SHOULDER PRESS @ 60% BW/ REST 1MIN THEN DO 1MIN MAX REPS 50% BW

CHALLENGE: MAX DBL UNDERS OR SINGLES IN 2 MIN

WOD:

400m Run
3 rounds of 5 Toes to Bar and 7 Air Squats

20 Clean & Jerks 95/65#
3 rounds of 5 Toes to Bar and 7 Air Squats

400m Run
3 rounds of 5 Toes to Bar and 7 Air Squats

WOD Sept 9th

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Strength: 5×2 Bench Press @ 90% 1rm (REST 90sec)

WOD:

400m run

rest 1min

30 burpees

rest 1min

15 push press 135/95#

rest 1min

20 Pull ups

rest 1min

30 wall balls 20/14#

WOD SEPT 8TH

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TEAM WOD( teams of 2 complete the following one person working at a time)

3 rounds, 50-30-10x reps
Burpees
KB swing (53/35#)
Sit-ups
Deadlift (225/155#)

WOD Sept 7th

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Strength: 3,3,3,1,1,1 Deadlifts

WOD:

7 Rounds for time of:

10 Ring Dips (15 HR Pushups for motified)

10 Toes to Bar

Core: 14 Turkish Get ups (7 each side)

WOD Sept 6th

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So we are going to do a “Warm up” Performance for the Filthy Fifty that you will see in the next week!

WOD:

“Filthy Thirty”

For time:
30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 53/35
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20/14
30 Burpees
30 Double unders

WOD Sept 5th

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Strength: 5 x 2 Push Jerk (rest 2 min between sets).

WOD:

“Annie”

50-40-30-20-10 Reps of:

Double Unders

Situps

Core: 80 Russian Twists for time

WOD Sept 4th

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Welcome Back!! We hope you had an amazing weekend! Lets get back into the gym and work off all the “soda” pops and burgers! :)

Strength: 7 x1 Thrusters (Find you Max thruster in 7 attempts taking 60 second break between sets)

WOD:

3 Rounds for Time of:

200 Meter Run

20 Wall Balls 20/14

15 KB Swings 53/35

Rest 1 Min

Core: 100 Meter KB Farmers Walks x 2 (go as heavy as you can)