Month: September 2015

Thursday- Oct 1

[vc_row][vc_column width=”1/1″][vc_column_text]WOD: KB OH Walking Lunge: 40’ (20kg/12kg) Double FSQ: 20 Run: 200 AMRAP: 15 Minutes       Strength Accessory: Deadlift 5×2, Every 3 Minutes[/vc_column_text][/vc_column][/vc_row]

Wednesday- Sept 30

[vc_row][vc_column width=”1/1″][vc_column_text]WOD: TH: 5 (#185/#120) C2B: 10 6 Rounds for time     Strength Accessory:Press  5×12, Every 3 Minutes[/vc_column_text][/vc_column][/vc_row]

Tuesday- Sept 29

[vc_row][vc_column width=”1/1″][vc_column_text]WOD: Swing: 30 (H2H) 24kg/16kg Wall Ball: 15 (#20/#14) Ball Slam: 15 AMRAP: 10 Minutes     Strength Accessory:Back Squat 5×3, Every 3 Minutes [/vc_column_text][/vc_column][/vc_row]

Monday – Sept 28

[vc_row][vc_column width=”1/1″][vc_column_text]WOD: BSQ: 30 (#135/#95) AbMat Sit Up: 30 Run: 200 3 Rounds for time     Strength Accessory:Sumo Deadlift 5×12, Every 3 Minutes[/vc_column_text][/vc_column][/vc_row]

Sunday-Sept 27

[vc_row][vc_column width=”1/1″][vc_column_text]WOD: Double KB (20kg/12kg) CL&J: 12 FSQ: 12 Burpee: 12 4 Rounds for time     Strength Accessory: BenchPress 5×3, Every 3 Minutes[/vc_column_text][/vc_column][/vc_row]

Saturday- Sept 26

[vc_row][vc_column width=”1/1″][vc_column_text]WOD: Run: 200 DL: 30 (#155/#105 PJ: 15 3 Rounds for time Strength Accessory: Overhead Squat 5×10, Every 3 Minutes[/vc_column_text][/vc_column][/vc_row]

Friday- Sept 25

WOD: Swing: 30 (H2H) Wall Ball: 30 (#20/#14) Ball Slam: 30 (#30/#20) 3 Rounds for time Strength Accessory: Romanian Deadlift 5×5, Every 3 Minutes

Friday- Sept 25

[vc_row][vc_column width=”1/1″][vc_column_text]WOD: Swing: 30 (H2H) Wall Ball: 30 (#20/#14) Ball Slam: 30 (#30/#20) 3 Rounds for time Strength Accessory: Romanian Deadlift 5×5, Every 3 Minutes[/vc_column_text][/vc_column][/vc_row]

Thursday- Sept 24

WOD: KBTH: 15 (24kg/16kg) Renegade Row: 10 Lunge 80’ (No bells) AMRAP: 12 Minutes Strength Accessory:Push Press 5×8, Every 3 Minutes

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