group warm up
Amrap x 7
9 ttb, 6 burpees to bar
3 supersets
max reps strict pull ups and 12 bent over rows
3 rft
5 rmu/attempts/scaled version, 20 alt db sn, 100’ mixed grip walking lunge
Wod sept 20
group warm up
clean and jerk
3×3
3×2
3×1
3×15 front squats
3×15 push press
for time:
20 wall walks (6 min time cap)
Wod sept 17
group warm up
for time:
800m run, 20 ohs 95/65, 20 ttb, 800m run 20 ttb, 20 ohs, 800m run, 20 power snatch 95/65, 800’ walking lunge
Wod sept 16
group warm up
Amrap x 25
50 dubs, 40 front squats, 30 s2oh, 20 bfb, 10 ctb
Wod sept 15
group warm up
5 rounds
400m run, 20 ttb, 15 hspu, 10 kbs 70/55
Wod sept 14
group warm up
For time:
1 mile run, 20 sn 135/95, 800m run, 20 cj 155/105
Wod sept 13
group warm up
4 rft:
400m run, 25 wb, 100 dubs, 25 wb
Wod sept 10
group warm up
30 power snatches
Immediately into
4 rounds – 15 hspu, 10 dl, 5 bfb
immediately into
30 power snatches
Wod sept 9
group warm up
3 rounds:
800m run, 30 pull ups, 20 thrusters
Wod sept 8
group warm up
8 rft
200m run, 10 alt db sn, 10 ttb, 10 bbjo, 10 ohs 95/65