Tuesday 09/10/2019

WOD
"Road Trip"
5 Rounds For Time:
15 Kettlebell Swing 70#/55#
400 Meter Run
40 Double Unders

Monday 09/09/2019

Strength
Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats
Barbell: 75% of 3-Rep Max Back Squat
Final iteration of Stamina Squats.

WOD
"Hot Mess"
2 Rounds For Time:
25 Overhead Squats 115#/85#
35/25 Calorie Assault Bike

Saturday, 09/07/2019

WOD
"Dead & Company"
In teams of 2 For Time:
Buy-In: 1 Mile Run

22-16-10:
Deadlifts 225#/155#
Box Jump Overs 24"/20"
Toes to Bar

Cash-Out: 1 Mile Run
*runs are done together. Inside work is broken up however you see fit. Only one person working at a time inside.

Friday, 09/06/2019

Strength
Box Squats
On the Minute x 7:
2 Box Squats

WOD
"Toon Squad"
Teams of 3
3 Rounds:
4 Minute Bike Calories
3 Minute Wallballs 20#/14#
2 Minute Burpees