WOD: 9.18.19

Strength

Front Squat (3-3-3-3-3)

Front Squat

*Build to 3RM Front Squat

Partner Workout

FIT: Metcon (AMRAP – Reps)

IN TEAMS OF 2…

ON A 13:00 RUNNING CLOCK…
50 Double Unders
100 DB Thrusters (25/15)
50 Double Unders
Max Front Squats (135/95)

Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.Score is max reps of FS.

PERF: Metcon (AMRAP – Reps)

IN TEAMS OF 2…

ON A 13:00 RUNNING CLOCK…
150 Double Unders
100 DB Thrusters (35/25)
150 Double Unders
Max Front Squats (185/135)

Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.Score is max reps of FS.

WOD: 9.17.19

W.O.D.

FIT: Metcon (Time)

FOR TIME
15-12-9
American Kettlebell Swing
(53/35)
C2B Pull-up

into…

21-15-9
Russian Kettlebell Swing
(53/35)
Pull-Up

-16:00 Hard Cap-PERF: Metcon (Time)FOR TIME
9-6-3
American Kettlebell Swing (70/53)
Bar Muscle-Up

into…

15-12-9
Russian Kettlebell Swing (70/53)
C2B Pull-up

-16:00 Hard Cap-

WOD: 9.16.19

W.O.D.

FIT: Metcon (Time)

3 ROUNDS FOR TIME
600m Run
30 Front Rack Reverse Lunges (30/20)
30 Solid Pike Push-up or DB Push Press (descending reps)*

*go down by 10 reps every round…30-20-10, Lunges stay 30 each round.

PERF: Metcon (Time)

3 ROUNDS FOR TIME
800m Run
30 DB Front Rack Reverse Lunges (45/30)
30 HSPU (descending reps)*

*HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round.

WOD: 9.15.19

W.O.D.

FIT: Metcon (Time)

FOR TIME
50-40-30-20-10
Cal Row
Sit-up

-18:00 Time Cap-

PERF: Metcon (Time)

FOR TIME
50-40-30-20-10
Cal Bike
GHD Sit-up

-18:00 Time Cap-

Finisher

Metcon (No Measure)

NOT FOR TIME
30 DB Manmakers*

*Increase weight every 10 reps

WOD: 9.14.19

W.O.D. Fight Gone Bad

(3 Rounds for reps)

Three rounds of:   
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps),  75# 
Box Jumps, 20″  (Reps)
Push-press (Reps), 75#
Row (Calories)  
1-minute rest

WOD: 9.13.19

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of Barbell Complex

3 Hang Power Clean
2 Front Squat
1 Hang Squat Clean

W.O.D.

FIT: Metcon (Weight)

6 SETS (1:30 ON / :30 OFF)
3 Hang Power Clean (115/75)
2 Front Squat
1 Hang Squat Clean
12 Hanging Leg Raises
Max Barbell Hold

*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.Score this workout for load.

PERF: Metcon (Weight)

6 SETS (1:30 ON / :30 OFF)
3 Hang Power Clean (155/105)
2 Front Squat
1 Hang Squat Clean
12 Toe to Bar
Max Barbell Hold

*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.Score this workout for load.

WOD: 9.12.19

W.O.D. “TRIPLE AMRAP”

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES
7 DBL DB Ground to OH (35/25)|(25/15)
7 DBL DB Up-Down
14 Push-up

-Rest 3:00-

AMRAP x 5 MINUTES
5 DBL DB Ground to OH (35/25)|(25/15)
5 DBL DB Up-Down
10 Push-up

-Rest 2:00-

AMRAP x 3 MINUTES
3 DBL DB Ground to OH (35/25)|(25/15)
3 DBL DB Up-Down
6 Push-up

WOD: 9.11.19

W.O.D. 9/11 TRIBUTE WOD

For Time
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lbs)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (170/115 lbs)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bar
11 Deadlifts (170/115 lbs)
11 Push Jerks (110/75 lbs)
2001 meter Row
Athletes may start with Row and end with Run, or start with Run and end with Row.

WOD: 9.10.19

W.O.D.

FIT: Metcon (Time)

4 ROUNDS FOR TIME
50 Reps of 4″ Plate Hops
7 TNG Deadlift (AHAP)
1 Rope Climbs

-16:00 Time Cap-

PERF: Metcon (Time)

4 ROUNDS FOR TIME
70 Double Unders
7 TNG Deadlift (AHAP)
2 Rope Climbs

-16:00 Time Cap-

WOD: 9.9.19

Strength

Push Press (3-3-3-3-3)

3-3-3-3-3
Push Press*

*Build to 3RM Push Press.

W.O.D.

FIT: Metcon (3 Rounds for reps)

3 SETS
2:00 Max Cal Row
1:00 Max Plank Hold
1:00 Max Push Press (75/55)

-1:00 Rest b/t Sets-Score is combined reps for both cals and push press.

PERF: Metcon (3 Rounds for reps)

3 SETS
2:00 Max Cal Bike
1:00 Max Plank Hold
1:00 Max Push Press (115/75)

-1:00 Rest b/t Sets-Score is combined reps for both cals and push press.

WOD: 9.8.19

W.O.D.

FIT: Metcon (Time)

FOR TIME*
27-21-15-9
Power Snatch (65/45)
Box Jumps (24/20)

*400m run after every full set.

PERF: Metcon (Time)

FOR TIME*
27-21-15-9
Power Snatch (95/65)
Box Jumps (24/20)

*400m run after every full set.

WOD: 9.7.19

Partner Strength

Bench Press (1×3)

I. ON A 12:00 RUNNING CLOCK…
Establish 3-Rep Bench Press for Each Athlete*

*Athletes can record individual 3-Rep. But “Score” for team is the combined total.

-Rest 5:00 before Part 2-

Partner WorkoutMetcon (AMRAP – Reps)

IN TEAMS OF 3…

II. ON A 12:00 RUNNING CLOCK…
Max Rounds of Cindy + Max Cals on Rower*

1 Round of Cindy is…
5 Push-ups
10 Pull-ups
15 Air Squats

*Two athletes work at a time, while one rests. Rotate as needed. Score is the number of rounds completed in Cindy + number of Cals on the Rower to the nearest set of 10. For example…30 Cals = 3, 70 Cals = 7, 110 Cals = 11. No credit for partially completed sets of 10 or partial rounds of Cindy. For example…29 Cals = 2, 71 Cals = 7, 115 Cals = 11.

Part II comes after 5:00 Rest!