WOD

Saturday 9.23.17 WOD

Team Series Workout Event 3 50 Synchro Wall Ball Shots (20/14 lb ball to 10/9′ target) 30 Cleans (135/95) 50 Synchro Wall Ball Shots 20 Cleans (185/135) 50 Synchro Wall Ball Shots 10 Cleans (225/135)

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Friday 9.22.17 WOD

Team Series Workout: Team Series Event 1 9-15-21 Syncrho Thrusters (95/65) Synchro Bar Facing Burpees Team Series Event 4 100 Cal Row 100 Toes to Bar

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Thursday 9.21.17 WOD

Row 1k 50 Single Arm DB Shoulder to Overhead (50/35) 100 Foot Handstand Walk 100 Foot Single Arm Suitcase Lunge (50/35) 100 Double Unders Run 1k 50 Single Arm DB Shoulder to Overhead 100 Foot Handstand Walk 100 Foot Singe Arm Suitcase Lunge (50/35) 100 Double Unders

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Wednesday 9.20.17 WOD

“Gwen” 15-12-9 reps for max load: Clean & jerk

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Tuesday 9.19.17 WOD

3 Rounds: 10 Back squat (225lbs/155lbs) 400m Run Rest 3 minutes between rounds

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Monday 9.18.17 WOD

Every 2.5 minutes for 8 sets 1 Power Snatch + 3 Overhead Squats Gymnastics: 1) Headstand Hold (knees on elbows) 3 sets of 5 seconds 2) 3 Rounds NOT for time 3 reps of: 1 Wall Walk + 5 seconds Handstand Hold 10 Pike Push-ups 10 Pike Shoulder Taps *Scale Up Pike Push-up/Pike Shoulder Tap Combo to: 10 Strict Handstand Push-ups + Wall Facing Handstand Hold with Shoulder Taps

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Saturday 9.16.17 WOD

Partner Workout  + BEER MILE!

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Friday 9.15.17 WOD

3 Rounds 20 Toes to Bar 20 Thrusters (95/65) 20 Burpees lateral over bar

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Thursday 9.14.17 WOD

4 Sets of: 600 meter Row

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Wednesday 9.13.17 WOD

Complete as many rounds as possible in 10min: 15 Wall ball shots (20lbs/14lbs, 10ft/9ft) 1 Rope climb (15ft)

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