(240) 317-5303

Saturday 9/21

Squat Strength

Back squat 1-1-1-1-1 reps

21-15-9

Burpees

KB Swing (2/1.5)

Double Unders

L2: (1.5/1)

L1: (1/.5)

Friday 9/20

WOD

Teams of 3

150 Wall balls (20/14)

150 Deadlift (185/125)

150 Cal Row 

150 T2B

L2: (14/10) (155/105) Knee to Elbows

L1: (14/10) (135/95) Hang Knee Raises

Thursday 9/19

5 rounds for time of:

400-m run

10 overhead squats (135/95)

L2: (115/75)

L1: (95/55)

Wednesday 9/18

WOD

AMRAP 15

12 ring muscle-ups

36 kettlebell swings (2/1.5)

L2: Ring row to ring dip (1.5/1)

L1: Ring row to ring dip (1/.5)

Tuesday 9/17

Squat Strength

Overhead squat 5-5-3-3-3-1-1-1-1 reps

WOD

For Time

50 Double Unders

40 Reverse Lunges

30 Abmat Sit ups

20 Push ups

10 Burpees

L2: 2:1 DU

L1: 2:1 DU

Monday 9/16

WOD

Tabata dumbbell hang squat clean (50/35)

Rest 1 minute

Tabata toes-to-bar

Rest 1 minute

Tabata dumbbell hang squat clean (50/35)

L2: (35/25) Knees to Elbows

L1: (25/17.5) Hang Knee Raises

Saturday 9/14

WOD

3 rounds for max reps of:

1 minute of burpees

1 minute of wall-ball shots (20/14)

1 minute of deadlifts (115/75)

1 minute of med-ball sit-ups (20/14)

1 minute of hang power cleans (115/75)

Rest 1 minute

L2: (14/10) (95/65)

L1: (14/10) (75/55)

Friday 9/13

WOD

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push jerk 5-5-5-5-5 reps

Cash Out

Tabata Superman & Hollow Holds

Thursday 9/12

WOD

3 rounds for time of

50 air squats

7 muscle-ups

10 hang power cleans (135/95)

L2: jumping muscle ups (115/75)

L1: bar row to dip (95/65)

Wednesday 9/11

9/11 Memorial WOD

WOD

For Time

2001 meter Run/row

11 Box Jumps (30/24 in)

11 Thrusters (125/85 lb)

11 Chest-to-Bar Pull-Ups

11 Power Cleans (175/115 lb)

11 Handstand Push-Ups

11 Kettlebell Swings (2/1.5 pood)

11 Toes-to-Bar

11 Deadlifts (170/115 lb)

11 Push Jerks (110/75 lb)

2001 meter Row/run

L2: (24/20) (95/65) jumping chest to bar (135/95) box pike push-ups (1.5/1) (135/95) (75/55)

L1: scale weights as needed