# WOD for 9/24/16

In teams of two, with only one partner working at any time, complete as many rounds and reps as possible in 25 minutes of:

100 Double-Unders

80 Kettlebell Swings

60 Wall Ball Shots

40 Burpees

20 Toes to Bar

# WOD for 9/23/16

Strength:

Four sets of:

Push Press x 4-6 reps @ 11X1

Rest 90 seconds

Dumbbell Walking Lunge x 20 steps

Rest 90 seconds

WOD:

Five rounds for time of:

Run 400 Meters

6 Ground to Overhead (155/105 lbs)

12 Pull-Ups

# WOD for 9/22/2016

WOD:

Complete as many rounds and reps as possible in 7 minutes of:

Row 250 Meters

10 Thrusters (95/65 lbs)

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

40 Double-Unders

20/15 Hand-Release Push-Ups

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

20 Box Jumps (24″/20″)

10/5 Ring Dips

# WOD for 9/21/16

Strength:

Five sets of:

Back Squat x 3-5 reps @ 30X1

Rest 60 seconds

Single-Arm Dumbbell Row x 8-10 reps @ 2020

Rest 60 seconds

WOD:

Complete as many rounds and reps as possible in 10 minutes of:

Deadlift x 1 rep

Hang Power Clean x 1 rep

Front Squat x 1 rep

Push Press x 1 rep

(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

# WOD for 9/20/16

Strength:

Four sets of:

Weighted Pull-Up x 2-3 reps @ 21X0

Rest 15-20 seconds

Strict Pull-Up x Max Reps @ 20X0

Rest 15-20 seconds

L-Sit x 30-45 seconds (accumulated)

Rest 2 minutes

WOD:

Five rounds for time of:

Run 400 Meters

10 Toes to Bar

20 Push-Ups

# WOD for 9/15/16

Strength:

Three sets of:

Turkish get-up x 5 each arm

Rest 30 sec

20 yd Single arm suitcase carry x 1 length each arm

Rest 90 sec

WOD:

EMOM for 18 minutes (6 sets) Rotating stations:

1) 30 sec Airdyne

2) 10 box jump

3) 15-20 Hand release push-ups

# WOD for 9/14/16

Strength:

Four sets of:

Back Squat x 6-8 reps @ 30X1

(challenge yourself, if you achieve 8 reps, you must increase the weight)

Rest 90 seconds

Wall Slides x 5 reps @ 3030

Rest 90 seconds

WOD:

Complete as many rounds and reps as possible in 12 minutes of:

10 Burpees

20 Alternating Reverse Lunges with KBs or DBs

30 Double-Unders