WOD

Saturday, September 22, 2018

AMRAP in 8 Min
6 Strict Handstand Push Up
12 Russian KB Swings

Rest

AMRAP in 8 Min
4 Push Up + Renegade Row
12 Dumbbell Box Step Ups

Friday, September 21, 2018

Close Stance Back Squat
10 x 2

6 Rounds
3 Power Clean
5 C2B Pull Ups
rest

Thursday, September 20, 2018

AMRAP in 30
Teams of 2 , Partners alternate tasks:
5 Lengths Double KB Rack Carry
15 Cals Row/Bike
20 Air Squats

Wednesday, September 19, 2018

Strict Press

For Time
400m Run
30 SA DB Hang P. Clean
30 Pull Ups
30 SA DB Hang P. Clean
400m Run

Tuesday, September 18, 2018

Sumo Deadlift

Backward Sled Drag
6 Laps

DB weighted Step Up
4 x 20

Monday, September 17, 2018

ARMAP in 30 minutes
400m Run OR 500m Row
4 Sandbag TGUs
8 Sandbag Squat
12 Push Ups

Sunday, September 16, 2018

Hanging KB Bench
4 x 10

4 Rounds
15 Cal Bike
10 Ring Dips
T2B

Saturday, September 15, 2018

3 Rounds, :60 on / :60 off
Thrusters
Rest
Russian KB Swings
Rest
Box Jumps
Rest
Row for Cals
Rest

Then, Optional Cash Out:
Dereks Mile
*psst, Murph is on Sunday, September 30th

Friday, September 14, 2018

Close Stance Back Squat
12 x 2

Deadlift
6 x 1

Band Lat Pull Down
4 x 12

Thursday, September 13, 2018

AMRAP in 7:
5 Lengths Medball Run
10 Squats
5 NPU Burpees

Rest

AMRAP in 7:
20 Cal Bike
5 KB Swings
5 Burpee Box Jump Overs

Optional Cash Out:
DUs Or DU practice.
6 x :30 on / :30 off