WODs

Friday – September 8, 2017

21-15-9 SDHP 95/65 Box Jumps 24″/20″ HSPU
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Thursday – September 7, 2017

StrengthSkill: Work up to heavy 5 rep DL “Optimus Prime” 7 Min AMRAP Wall balls 20/14 5 Deadlifts 225/155 at the top of each minute including the start Score is total wall balls
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Wednesday – September 6, 2017

Front Squat 5-4-3-2-1
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Tuesday – September 5, 2017

3 RFT 400m Run 21 T2B 15 Push Jerk 135/95 9 C2B Pull-ups
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Monday – September 4, 2017

** LABOR DAY ** 10:00 AM WOD ONLY ** 15 Min AMRAP 10 Back Squat 95/65 400m Run 10 Snatch 95/65
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Saturday – September 2, 2017

Coach’s Choice
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Friday – September 1, 2017

6 RFT 20 DB Snatch (10 each arm) 50/35 100m Sprint 8 C2B Pull-up
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Thursday – August 31, 2017

10 min AMRAP 6 Hang Squat Cleans 95/65 9 SDHP 95/65 12 Double Unders
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Wednesday – August 30, 2017

Strength/Skill: 20 Min Double Under practice/Triple under practice if athlete has good double unders set some PR’s on unbroken 7 min AMRAP 50 Double unders 10 OHS 95/65
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