WOD 9-1-20

 EMOM x 18-

1- 14 DB SN

2- 12 T2B 

3- 10 burpee 

WOD 8-31-20

 B.Sq 5-5-5-5

----------------------

6 min AMRAP-

18 WB (20/14)

8 ring dip 

WOD 8-28-20

 Tabata-

Row, Walking lunge, Weighted sit-up, FR Hold (HAP)

*1:00 rest btw movements 

WOD 8-27-20

 From Rack-

1 SN Balance + 2 OHS

-----------------------------------

3 rds- for completion and quality

100 m farmers' carry

20  Cossack Sq.

1:00 dead bug hold

WOD 8-26-20

 Tabata- HS hold

--------------------------

21-15-9

DL (225/155)

Over bar burpee 

WOD 8-25-20

 800 m run 

4 rds-

40 DU 

20 KBS 

800 m run 

WOD 8-24-20

 B.Sq 2-2-2-2-2

--------------------------

10 rds- 

5 thruster (115/75)

3 DBall over shoulder 

1 Ring MU

*15 min cap 

WOD 8-21-20

 5 rds- 

400 m run

12 pull-up

15 SDLHP 

WOD 8-20-20

 40  cal row

40 WB

40 box jump

40 T2B

*rest 2:00, then repeat 20 of each movement 

WOD 8-18-20

 EMOM x 6- Strict HSPU 

-----------------------------------

21-15-9

Push Press (95/65)

KBS (53/35)

*10 burpees after each rd. 

WOD 8-18-20

 EMOM x 18-

1- 15/12 cal bike

2- 5 PCL (HAP)

3- 50 m sled

WOD 8-17-20

 B.Sq 4 x 3

-------------------

4 rds-

3 wall climb

12 FR lunge

15 sit-ups

WOD 8-14-20

 Tabata-

Push-up

AAB cal

Grasshopper

Air Sq.  

WOD 8-13-20

 EMOM x 15- 1 CL + 1 FSq + 1 Jerk

---------------------------------------------------

A- 4 x 10 single leg DL

B- 4 x 10 barbell row

WOD 8-12-20

 EMOM x 5- max effort strict Pull-up

-------------------------------------------------

500 m row, then-

21-15-9

Ring dip

Pull-up

*50m DBall carry after each rd. 

WOD 8-11-20

 3 x 6:00 AMRAP-

8 burpee over the box

16 DBSN

32 DU

WOD 8-10-20

B.Sq 4 x 5

-----------------

7 rds-

100 m run

10 thruster

WOD 8-7-20

30/21 cal AAB

Then- 3 rds

15 HPSN

10 bar facing burpee 

WOD 8-6-20

Nose breathing work

----------------------------

2k row for time 

WOD 8-5-20

Single arm DB Press 3 x 5

-----------------------------------

7 min AMRAP-

5 HSPU

10 FR Lunge

20 DU 

WOD 8-4-20

800 m run

21 DL (185/135)

800 m run 

15 DL (275/185)

800 m run 

9 DL (315/205)

WOD 8-3-20

FR step-up 3 x 5 (each leg)
-----------------------------------
10-9-8-7.... 1
HPCL (95/65)
S2OH
B.Sq