WOD “9/11 Tribute WOD” For time: Run 2001m 11 Box Jump (30″/24″) 11 Thrusters (125/85) 11 Burpees 11 C2B Pull Ups 11 Power Clean (170/115)

SWOD Every 3 minutes for 7 sets, complete: Back Squat 3 reps @ 45-50% 3 reps @ 65-70% 1 rep @ 80% 2 reps @

Happy Anniversary to these two, 14 years! SWOD Every 2 minutes for 10 minutes (5 sets), complete: 50m Sprint – walk back to start –

SWOD Every 3 minutes for 4 sets, complete: Overhead Press x 5 reps Single-arm DB Row x 5 reps/arm Alternating DB Curls x 20 reps

SWOD Every 3:30 for 7 sets, complete: Back Squat 3 reps @ 35-40% 3 reps @ 55-60% 3 reps @ 75% 4 reps @ 75%

13 U.S. Service Members killed in Afghanistan on 8/26/2021. U.S. Marine, LCpl David Lee Espinoza (20), U.S. Marine, Sgt Nicole Gee (23), U.S. Marine, LCpl

WOD In teams of 2, alternate complete rounds to complete 10 rounds for time of: 12 Calorie Row 9 Thrusters (95/65) 6 Burpees over the

SWOD Every 3 minutes for 4 sets, complete: Deadlift x 5 reps Banded Pushdowns x 20 reps DB Hammer Curls x 20 reps – increase

SWOD Every 3:30 for 6 sets, complete: Back Squat 5 reps @ 30-35% 5 reps @ 50-55% 5 reps @ 70% 6 [email protected] 70% 7

SWOD 10 minutes to build to 80% of your 1RM Clean & Jerk then, for time (8 min cap)… 20 Clean & Jerks @ 70%

SWOD Every 2:30 for 6 sets, complete: Bench Press 5 reps @ 55% 5 reps @ 65% 4 x 5 reps @ 75% WOD 4

SWOD Every 3:30 for 5 sets, complete: Back Squat – 5 reps @ 30-35% – 5 reps @ 45-50% – 7 reps @ 65% –

WOD For time: 75 Pull Ups 75 Push Ups 75 Front Squats (75/55) 75 Hang Power Cleans (75/55) 75 Push Press (75/55) 75 GHD Sit

WOD 15 minutes to work up to a heavy single Snatch for the day then… 15 minutes to work up to a heavy single Clean

SWOD Rope Climb Drills WOD Complete as many rounds and reps as possible in 25 minutes of: 20 Box Jumps (24″/20″) 2 Rope Climbs 20

WOD Every 5 minutes for 15 minutes (3 sets), complete: 5 Back Squat – increase load each set directly into… 5 Box Jump (30″/24″) directly

SWOD “Grace” For time (6 min cap): 30 Clean & Jerk (135/95) *compare to 210427 WOD 27-21-15-9 for time of (15 min cap): Double DB

SWOD 12 minutes to work up to a heavy single Overhead Squat for the day WOD 20 rounds for time of (20 min cap): 5

SWOD Tabata 5m Shuttle Sprint – rest 2 minutes – Tabata 5m Shuttle Sprint WOD Complete as many rounds and reps as possible in 15

SWOD Every 2 minutes for 10 minutes (5 sets), complete: Full Snatch + Snatch Balance + Overhead Squat WOD For time (12 min cap): 30

SWOD Every 2 minutes for 10 minutes (5 sets), complete: 5 Strict Press 3 Push Press 1 Jerk Note: Complete all 9 reps as one

SWOD 10 minutes to establish a heavy single Power Snatch for the day WOD 5 rounds for time of (10 min cap): Run 200m 5-4-3-2-1

SWOD Every 3 minutes for 12 minutes (4 sets), complete: 3 Chin Up Negatives (3-5 sec descent) 2 Wall Walks 30 sec Hollow Hold WOD

WOD In teams of 2, alternate complete rounds to complete as many rounds and reps as possible in 40 minutes of: 5 Burpees 5 Abmat

SWOD Every 4 minutes for 20 minutes (5 sets), complete: 10 sec Front Rack Hold (10% heavier than Front Squats this set) 5 Front Squats

SWOD Every 3 minutes for 12 minutes (4 sets), complete each for time: 200m/160m Row 100m Sprint WOD Complete as many reps as possible in

SWOD 10 minutes to work to the heaviest weight possible for the following complex: Deadlift + Hang Clean + Front Squat + Jerk WOD 3

SWOD Every 3 minutes for 12 minutes (4 sets), complete: 3 Axle-bar Deadlift 5 Box Jumps – increase load and height as possible – WOD

SWOD 10 minutes to establish a heavy single Power Clean for the day WOD In teams of 2, alternate complete rounds to complete 20 rounds

WOD For time: 50 Wall Ball Shots (20/14 to 10’/9′) 100m Run x 1 40 Wall Ball Shots (20/14 to 10’/9′) 100m Run x 2

SWOD Bar Muscle Up Drills 1) Strict Chin Over Bar Pull Ups – 3 X 3 reps 2) Chest to Bar Pull Ups – 3

SWOD Every 2 minutes for 6 minutes (3 sets), complete: Overhead Squat x 5 reps @ 43X1 – empty bar only then… Every 2 minutes

SWOD Every 3 minutes for 12 minutes (4 sets), complete each for time: 3 Burpees 6 Walking Lunges 100m Sprint WOD Complete as many rounds

Sign up on the whiteboard! SWOD Every 2:30 minutes for 5 sets, complete: Clean & Jerk x 1 rep – all reps should be between

SWOD Every 3 minutes for 15 minutes (5 sets), complete: Bench Press x 5 reps – increase load each set Ring Support at top of

WOD For time: Run 800m 50 Pull Ups 50 Hand-release Push Ups 50 Alternating Pistols 50 Burpees Run 800m