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Friday, September 29

Part A. Squat Snatch: 12m EMOM Min 1: 3 @ 75% Min 2: 2 @ 80% Min 3: 1 @ 85% Min 4: Rest WOD: 4 Rounds: (16m CAP) 15 Ring Dips 15 Hand Release Push-Ups 50ft HS Walk

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Thursday, September 28

Part A. Death by HSPU: Must complete at least 10 rounds. If you stop before ten, take one minute break and then pick back up with a seated strict DB Press until 10 rounds (or minutes) is reached. WOD: 18m AMRAP 20 Cal Row 15 Wall Balls (20/14 @ 10ft) 12 DB Snatches (70/50) 9 Broad Jumps (8'/6')

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Wednesday, September 27

WOD: 30m CAP 60 OHS (125/85) 50 Box Jump Overs (24/20") 40 GHD Sit-Ups (sub MB Sit-Ups) 30 S2OH (125/85) 20 KBS (70/53) 10 Bar MU (Box/Banded/2:1 C2B/1:1 Pull-Up+Dip) *50 Bar Facing Burpees FOR TIME! **You will have two scores. The total time for the WOD as well as the total time for the 50 BF Burpees

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Monday, September 25

WOD: 20m AMRAP Buy In: 800m MB Run (20/14) 3-6-9-12-15-18-21-etc. T2B Deadlift (225/155) *30 DU between each round. (sub 2:1 singles or 5 attempts and 50 singles)

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Wednesday, September 20

Part A. Overhead Pause Squats (14m CAP) 5x5 reps *increase to a heavy set of 5. *pause @ the bottom for 3 seconds. WOD: 4 Rounds for Time (15m CAP) 20 DB Hang Power Cleans (50/35) 15 DB Box Step Ups (24/20") 10 T2B

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Monday, September 18

Part A. Push Jerk Party 0:00-3:00: 4 @ 75% 3:00-6:00: 3 @ 80% 6:00-9:00: 2 @ 85% 9:00-12:00: 1 @ 90% WOD: 15m Clock: 6m AMRAP 30 DU (5 attempts, 50 singles) 15 Wall Balls (30/20 @ 10ft) 10 HSPU 3m REST 6m AMRAP 10 HSPU 15 Wall Balls (30/20 @ 10ft) 30 DU (5 attempts, 50 singles)

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Friday, September 15

Part A. Pause Front Squats (15m CAP) *3s pause at bottom 2 Rounds: 5 @ 55% 3 @ 65% 3 @ 75% 2 @ 80% WOD: 3 Rounds: 4m AMRAP 16 Squat Jumps (must touch 1' over outstretched hands) 14 Single Arm DB Push Press (70/45) *may switch arms as needed. 12 Deadlifts (225/155) Rest 2 min

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