WOD 9-28-17

EMOM x 15- 3 PSN
----------------------------
A- 3 x 5 SN DL
B- 3 x 10 bicep curl

WOD 9-27-17

Press 5 x 2
------------------
3 x 3:00 AMRAP-
8 Push Jerk (135/95)
12 box jump (24/20)

WOD 9-26-17

EMOM x 18-
1- 100 m run
2- 12 burpees
3- 14 DB snatch

WOD 9-25-17

Pause F.Sq 4 x 3
------------------------
50/40 cal row
4 rds-
10 hang sq. clean
12 T2B

WOD 9-22-17

For time:
30 cal AAB
200 m farmers' walk
30 DL (225/155)
200 m farmers' walk

WOD 9-21-17

Every 5:00 x 5 rds-
400 m run
20 WB (30/20)

John and Molly gettin' after it on last weeks EMOM

WOD 9-20-17

EMOM x 12- 2 PCL
------------------------------
7 min AMRAP-
7 HCPL (135/95)
35 DU

Have you met Jason yet?  A new 7:45er who shows up with a
smile and an amazing work ethic! 

WOD 9-19-17

EMOM x 18-
1- 7/5 cal row + 12 jumping lunges
2- 12 pull-ups
3- 15 KBS

WOD 9-18-17

Pause F.Sq 3 x 5
------------------------
21-15-9
Cluster (95/65)
Burpee

WOD 9-15-17

4 rds-
1 lap run
10 PSN
12 OHS

WOD 9-14-17

Bench press 10-8-6-4-2
---------------------------------
7 min AMRAP
*quality reps, not speed
10 barbell row
10 push-ups

WOD 9-13-17

1 1/4 F.Sq 5 x 2
-----------------------
500 m row, then
4  rds-
12 FSq (135/95)
12 S2OH

WOD 9-12-17

EMOM x 18
1- 2 rope climbs
2- 8 burpee box jumps
3- 10 T2B

WOD 9-11-17

"Holleyman"
30 rds-
5 WB (20/14)
3 HSPU
1 PCL (225/155)

WOD 9-8-17

Partner WOD:
120 cal row *switch every 10
100 pull-ups
80 box jumps
60 S2OH (135/95)

Squat time

WOD 9-7-17

EMOM x 21-
1- 40 m sled pull
2- 80 m farmers walk
3- 200 m run

WOD 9-6-17

EMOM x 10-
1- 8 ring dips
2- 10 ring rows
--------------------------
7 min AMRAP-
5 burpee
10 jumping lunges
20 DU

WOD 9-5-17

1 1/4 F. Sq 5 x 3
------------------------
2 rds-
20 thrusters (105/75)
40 DB snatch

WOD 9-4-17

"Abbate"
1 mile run
21 CL + J
800 m run
21 CL + J
1 mile run