September 2022

Monday: WOD: 5 Sets- 1 Every 4 min 200 M Run 12 C& J (touch n go) Each set for time Tuesday: WOD: 50/40 Calorie Row 40 Wall Balls 30 MB Situps 20 CTB 2R4T Wednesday: WOD: 7 Push Press 7 Burpees over Bar 49 Double Unders 7R4T Thursday: WOD: 5 Min AMRAP: 40/32 Calorie […]

Monday: WOD: 10 Min to find Heavy Single Front Squat rest 2 min then: 21-15-9 Thrusters Burpee Over the Bar CTB Pull Ups for time Tuesday: WOD: 10 Min to Find Heavy Single Bench Press rest 2 min then: 10 Single Arm Dumbbell Push Press Rt Arm; 25′ OH Walking Lunge RT Arm 10 Single

Monday: WOD: 10 Min – EMOM 3 Front Squats (60%) rest 2 min then: 12-9-6-3 Squat Snatch 24-18-12-6 Burpees over the bar For time Tuesday: WOD: 10 Min – EMOM 3 Bench Press (60%) rest 2 min then: 7 Sets of 1:30 AMRAP 10 Deadlifts 5 Box Jumps then max run for meters in remainder

Monday: WOD: “HOTSHOTS 19- MODIFIED 30 Min AMRAP- Teams of 2 30 SQUATS, 19 POWER CLEANS, 7 STRICT PULL UPS 400 METER RUN Tuesday: WOD: 10 MIN- 5 Sets of 1 Bench Press (80-90%) 50′ OH Walking Lunge (left arm) 7/5 Burpee Pull Ups 50′ OH Walking Lunge (rightarm) 4 Cycles of 5 Min (target