Wednesday 10/09/2019

WOD
“WOW Air”
3 Rounds For Time:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200 Meter Plate Run 45#/25#

Tuesday 10/08/2019

Strength
Deadlift
Build to Heavy Set of 5

WOD
"Detention"
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts 225#/155#
30 Double Unders

Monday 10/07/2019

WOD
"Rugrats"
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs 24"/20"
15 Dumbbell Front Squats 50's/35's
15/12 Calorie Assault Bike

*score is your slowest round

Saturday 10/05/2019

WOD
"Adderall"
Teams of 2:
0:00 - 10:00 - 1 Mile Run, Max Clean and Jerks 135#/95#
10:00 - 13:00 - Rest
13:00 - 20:00 - 800 Meter Run, Max Power Snatch 115#/80#
20:00 - 23:00 - Rest
23:00 - 27:00 - 400 Meter Run, Max Thrusters 95#/65#

Score is total barbell reps completed.
* Both partners do runs. As soon as 1 partner comes in from the run he or she can start on barbell work. They do not have to wait for other partner.