091916

/0 Comments/in /by

STRENGTH

Front Squats

5×5 @ 80%

WOD

For Time

21-15-9

Calorie Row
Shoulder To Overhead 95/65
Chest To Bar Pull Ups

091816

/0 Comments/in /by

SKILL

Handstand Practice

WOD

For Time

20-18-16-14-12-10-8-6-4-2 (Wall Balls 20/14)
10-9-8-7-6-5-4-3-2-1 (Power Snatch 155/105)

091716

/0 Comments/in /by

STRENGTH/SKILL

Coaches Choice

WOD – Team WOD

4 Person Team

1 person working at a time

25 min time cap

400 Double Unders
100 Toes To Bar
100 Deadlifts (225/155)
200 Box Jump Overs (24/20)

091616

/0 Comments/in /by

Stamina

Conditioning

4×400 meter runs
2 minute rest between runs

WOD

Total Rounds

With a running clock…

AMRAP 5:

15 Cal Row (21 Cals on Schwinn)

21 Dead Lift (115/80)

Rest 5:00

AMRAP 5:

10 Cal Row (15 Cals on Schwinn)

15 Front Squat (115/80)

Rest 5:00

AMRAP 5:

5 Cal Row (9 on Schwinn)

9 Thrusters (115/80)

091516

/0 Comments/in /by

STRENGTH

10 EMOM

ODD – 10 Overhead Squats 95/65
EVEN – 10 Chest To Bar

WOD

20 min AMRAP

50 Wall Balls 20/14
50 Double Unders (200 singles)
40 Box Jumps (24/20)
40 Toes To Bar
30 Chest To Bar
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle Ups

091416

/0 Comments/in /by

STRENGTH

Front Squat
5×5 @ 75%

WOD

Tabata

8 rounds (20 sec on/10 sec off)
Bench Press 135/95

8 Rounds (20 sec on/10 sec off)
Dips (Ring/Bench)

091316

/0 Comments/in /by

STRENGTH

Clean And Jerk
5×3 @ 75% (no touch and go)

WOD

9 AMRAP

9 KB Swings 53/35
9 Burpees
9 KB Swings
9 Box Jumps 24/20

091216

/0 Comments/in /by

STRENGTH

3 Rep Overhead Squat

WOD

5 rounds (not for time)

Push Press (Bodyweight or as close as possible)
Toes To Bar

3 minute rest in between rounds!

343 Tribute WOD

/0 Comments/in /by

WOD

For Time

100 Deadlifts (145/105)
100 Power Cleans (95/65)
100 Ground To Overhead (65/35)
43 Burpees

“343” honoring the 343 firefighters who died on 9/11.

091016

/0 Comments/in /by

WOD

For Time

1000 meter run
100 Double Unders
800 meter run
80 air squats
600 meter run
60 ab-mat sit ups
400 meter run
40 pull ups
200 meter run
20 Back Squats (155/105)