WOD

Saturday – 210911

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)

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Thursday – 210909

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

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Wednesday – 210908

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

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Monday – 210906

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

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Saturday – 210904

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

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Friday – 210903

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

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Friday – 210827

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

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Thursday – 210826

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

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Wednesday – 210825

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

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Tuesday – 210824

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

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Friday – 210820

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

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Thursday – 210819

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

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Tuesday – 210817

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

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Monday – 210816

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

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Saturday – 210814

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

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Friday – 210813

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

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Thursday – 210812

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

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Wednesday – 210811

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

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Tuesday – 210810

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

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Monday – 210809

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

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Thursday – 210805

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

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Wednesday – 210804

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

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Tuesday – 210803

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

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Monday – 210802

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

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