WOD

10/15/21

Strength: Every 2:30 x 8 sets3 Snatch DL + 1 Hang Snatch + 1 Snatch WOD: For Time:21-15-9Power Snatch (75/55)100-75-50Double Unders 9 MIN CAP

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10/14/21

Strength: Floor Press4×8 WOD: AMRAP X 1125 American KBS (53/35)15 Burpee to a Target10 HSPU

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10/13/21

Strength: Pause Back Squat (3-sec Pause)4×1 @ 90-95% WOD: Every 2 minutes x 6 sets10 Front Squats (115/75)10 C2B Pull-Ups

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10/12/21

WOD: “Rapinoe”For Time1 mile run50 Wall Balls (20/14)50 Sit-Ups1k row 23 MIN CAP (Last seen 4/20)

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10/11/21

WOD: 21-15-9Deadlift (225/155)Cal Bike-Rest 2 minutes-15-12-9Deadlift (275/185)Cal Bike 18 MIN CAP(Score is total time)

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10/10/21

WOD: EMOM X 12Minute 1: 12 MB Cleans (20/14)Minute 2: 15 Wall Balls

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10/9/21

Strength: Floor Press3×10 WOD: AMRAP X 20I Go, You Go5 T2B10 DB Floor Press (50/35)20 Double Unders

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10/8/21

WOD: Open 18.2 and 18.2aOn a 12 minute clock…1-2-3-4-5-6-7-8-9-10DBL DB Front Squats (50/35)Bar Facing BurpeesThen..Establish 1 RM Clean in time remaining(2 scores, time for 18.2 and load for 18.2a)

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10/7/21

WOD: AMRAP X 1415 Single Arm DB Push Press (R Arm) (50/35)30 Box Jumps (24/20)15 Single Arm DB Push Press (L Arm)30 Sit-Ups

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10/6/21

Strength: EMOM X 12Minute 1: 200m runMinute 2: 6-10 Strict Pull-Ups WOD: Helen3 RFT400M Run21 KB Swings12 Pull-Ups 15 MIN CAP

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