WOD 9.17.18

Strength

Every 1:30 for 9 minutes:
2 Strict Press

MetCon

As Many Rounds/Reps As Possible in 12 minutes:
10 sumo deadlift hi-pulls 95/65#
15 butterfly sit-ups
20 double unders

WOD 9.16.18

Each for time:
1k run
rest 4 minutes
800m run
rest 3 minutes
400m run
rest 2 minutes
200m run

For load:
2 rounds, rest as needed
50m sled push
20m dumbbell death march

WOD 9.12.18

Strength:

E2M for 10 mins

4 Push Press

Metcon:

4 Rounds for time:

100 m Double KB/DB Front Rack Carry

10 Burpee Box Overs 24”/20”

5/5 DB/KB Hang Clean and Jerk

WOD 9.11.18

Metcon:

2001 m ERG/ 1.25 Mile Run

Then 11 each of:

Box Jump 30”/24”

Thrusters 135/95

Chest 2 Bar Pull Ups

Power Cleans 165/115

Handstand Push Ups

American KB Swings 2/1.5 pood

Toe 2 Bar

Deadlifts 165/115

Push Jerks 135/95

Then,

2001 m ERG/ 1.25 Mile Run

WOD 9.9.18

2 rounds:
50 wall ball shots 20/14#
5 clean & jerks

*rest 5 minutes*


40 hand-release push-ups
80 butterfly sit-ups
40 total walking lunges

*rest 5 minutes*

21 deadlifts 225/155#
84 double unders
15 deadlifts
60 double unders
9 deadlifts
36 double unders
 

WOD 9.3.18

Badger
3 rounds for time of: 
30 squat cleans 95/65#
30 pull-ups
800m run

. In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007

WOD 9.1.18

Metcon:

With a Parnter!

mins 0-4 syncro Hand Release Push Ups

mins 4-5 Rest 

mins 5-8 Syncro Air Squats

mins 8-9 Rest 

mins 9-11 Wall Balls 20/14 (Partner A)

mins 11-13 Cal ERG (Partner B)

mins 13-14 rest 

100 Burpees 

For Time:

 

WOD 8.31.18

Strength:

EMOM 15

1 Power Clean + 1 Push Jerk 

 

Metcon:

With a running clock:

0-5 min AMRAP Clean and Jerks 95/65

5-10 min AMRAP Double Unders 

10-13 min AMRAP C+J

13-16 min AMRAP DU

16-17 min AMRAP C+J

17-18 min AMRAP DU