WOD: Option 1: Teams of 2 4 x 7 min AMRAP 60 Overhead Squats 60 Bar Facing Burpees Max Calorie Row Round 1: 95/65 Round 2: 105/75 Round 3: 115/85 Round 4: 135/95 Option 2: 3 Rounds 30 Calorie Bike 30 DB Step Ups (53/35) 30 DB Sit-Ups (30/20) 30 DB Snatches (50/35) *1 DB for all movements*
Archives
All posts for the month September, 2022
WOD: Option 1: A. For time (30 min cap) 300 Double-Unders 2 mile Run 100 Toes2Bar *partition however you'd like* Option 2: 10 Rounds 20 Alternating Plate Hops 200m Run 20 Sit-Ups![]()
WOD: Option 1: A. Deadlift x 15 Build to today's heavy 15 reps B. For Time: 200m Farmer's Carry 45/30 Calorie Bike 20 DB Step Overs 45/30 Calorie Bike 20 DB Step Overs 45/30 Calorie Bike 200m Farmer's Carry Option 2: EMOM x 30 GOAT
WOD: Option 1: 5 Rounds (40 min Cap) 50 Air Squats 400m Run 30 Sit-ups 20 Push-Ups 10 Strict Pull-Ups Option 2: 30 mins for Quality 30 Lateral Drop-ins 30 Banded Side Bends :30 Drop-in Tracers (each) : 30 Tummy time (@ each:Y,T,Swimmers) 300' Prowler Reverse Pull
WOD: Option 1: A. Strict Press x 1 B. For time: 15 Unbroken Clean & Jerks (135/95) 75/60 Calorie Bike *rest 3 mins* 12 Unbroken Clean & Jerks 75/60 Calorie Bike *rest 3 mins* 9 Unbroken Clean&Jerks 75/60 Calorie Bike *anytime you break on c&j's there is a 12/10 cal penalty* Option 2: 5 Rounds 20 DBl DB Bench Press 30 Russian Twists 20 Single DB Hang C&J's 30/20 Calorie Row
WOD: Option 1: 6 min AMRAP 1000/800m Row 12 Front Squats (155/105) Max Burpees over Bar 6 min AMRAP 1000/800m Row 12 Front Squats (155/105) Max Burpees to a Target 6 min AMRAP 1000/800m Row 12 Front Squats (155/105) Max Burpee Box Jumps Option 2: 24 min AMRAP 40/30 Calorie Bike 40 Plank K2E's 40 Scissor Kicks :40 Single Leg Air Chair (each)
WOD: Option 1: "Jim" A. @ 0:00 2 mile run B. @ 20:00 9 Rounds 24 Push-Ups 8 Deadlift (205/135) Option 2: Cash-in: 1600m Row 10 Rounds 10 Plank K2E's 10 Jump Squats 10 Strict DB Press Cash-out: 1600m Row
WOD: Option 1: A. Back Squats x 5 B. 15 min AMRAP 21 Sit-Ups 15/12 Calorie Row 9 DB Thrusters (50's/35's) Option 2: EMOM x 30 Inertia Wave Prowler Push Banded Side Bends GHD Sit-Ups Air Chair
WOD: Option 1: EMOM x 30 1st min: Bike Calories 2nd min: 1 Rope Climbs + Max Shuttle Sprints Option 2: EMOM x 30 GOAT
WOD: Option 1: A. Deadlift x 20 Build to a heavy set of 20 reps B. 3 Rounds (20 min cap) 30 Lateral Burpees 20 Hang Power Cleans (115/85) 100 Double-Unders Option 2: 5 Rounds 10 Floor2Bar Touches 20 Good Mornings (45/35) 30 Hang Power Cleans 40 Alternating Plate Hops 50 Russian Twists
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