WOD

Thursday 10.5.17 WOD

5 Rounds 9 Push Press (135/85) 15 Pull-ups 21 No Push-up Burpees

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Wednesday 10.4.17 WOD

3 Rounds: 10 Front squats (165/115) 25 Box jumps (20/16″) 2:00min rest between rounds *Score is slowest round.

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Tuesday 10.3.17 WOD

3 Rounds for time: Run 600 meters 30 meter Double KB Front Rack Walk (53lbs/35lbs ea) Row 600 meters 30 meter Double KB Overhead Walk (53lbs/35lbs ea) 60 Double Unders 30 V-ups 120 Single Unders

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Monday 10.2.17 WOD

Team Series Event 8: For time: Partner 1 completes: 1000 meter Row 50 Thrusters (45/35) 30 Chest to Bar Pull-ups Then Partner 2 completes: 1000 meter Row 50 Thrusters (45/35) 30 Chest to Bar Pull-ups

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Saturday 9.30.17 WOD

Team Series Workout Event #5: AMRAP 10 minutes of: 3 Synchronized Burpee Box Jump Overs 3 Synchronized Deadlifts (225/155) 6 Synchronized Burpee Box Jump Overs 6 Syncrhonized Deadlifts (225/155) etc., adding 3 reps to each exercise every round until time expires.

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Friday 9.29.17 WOD

Team Series Event 7 On a 20 minute clock, for max reps/pounds: Partner 1: 0:00-2:00 Handstand Push-ups 2:00-4:00 Rest 4:00-6:00 Double Unders 6:00-8:00 Rest 8:00-10:00 1 rep max Back Squat Partner 2: 10:00-12:00 1 rep max Back Squat 12:00-14:00 Rest 14:00-16:00 Double Unders 16:00-18:00 Rest 18:00-20:00 Handstand Push-ups

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Thursday 9.28.17 WOD

4×800 meter Run rest 3 minutes between intervals

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Wednesday 9.27.17 WOD

4 Rounds, NOT for time: 12-15 Unbroken Band Assisted Strict Pull-ups 50 Foot medball/DB/KB Walking Lunge, on right shoulder 15 Unbroken DB Bench Press (use a load that challenges the athlete) 50 Foot medball/DB/KB Walking Lunge,  on left shoulder 7 Unbroken Touch and Go Power Snatch (115lbs/75lbs)

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Tuesday 9.26.17 WOD

Part 1: Hang Squat Clean 1-1-1-1-1-1-1 Part 2: 1 Set Max Rep Front Squats at 70% of 1 RM Hang Squat Clean for the day

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Monday 9.25.17 WOD

Team Series Event 2 120 Double Unders, each 120 Chest to Bar Pull-ups, total, done in sets of 15 reps 120 Hang Power Snatches, total, done in sets of 15 reps (95/65) 120 Double Unders, each

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