WOD 10-1-21

 1,000 m row 

Then- 7 rods-

14 WB 

28 DU 

Super proud of these guys! IRONMAN 2021
in the books! 

WOD 9-30-21

 10-9-8-7-6-5-4-3-2-1

DL (go up if able)

*40 m FR KB carry after each set 

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

A- ipsolateral deadbug 3 x :20

B- glute bridge 3 x 12

WOD 9-29-21

 Tabata- strict pull-ups 

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

15-12-9-6-3

Burpee box jump (24/20)

T2B

WOD 9-28-21

 EMOM x 18-

1- 5 PCL + J

2- 15/12 cal bike

3- 12 ring dips 

WOD 9-27-21

 FSq 3-2-1, 3-2-1

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

5 rds-

200 m run

10 thruster (96/65)

*compare to 6-14-21

Rainy 5k at Clifty Falls.  Mad City
represented well! 

WOD 9-24-21

Copenhagen plank 3 x :30

Dead Bug 3 x :30

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

Prison Rules-

*2 T&G reps every :15 x 16 rds (of each)

-CL + J

-SN

-Thruster 

WOD 9-23-21

 5 rds-

50 m farmer carry 

25 m butcher push

400 m run 

WOD 9-22-21

 Pause pull-ups 5 x 5

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

7 min AMRAP-

10 T2B 

50 DU

WOD 9-21-21

 Every 3:00 x 7 rds-

:45 machine 

15 burpee 

WOD 9-20-21

 FSq 4-3-2, 4-3-2

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

30-20-10

WB (30/20)

DB SN 

Don't forget to RSVP for this
Saturday's Kids' Camp!

WOD 9-16-21

EMOM x 12- PSN

EMOM x 12- 2 PCL 

WOD 9-15-21

 Segmented pull-ups- 4 x max 

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

21-15-9

WB (30/20)

Pull-up

Box jump (24/20)

WOD 9-14-21

 EMOM x 18- 

1- 12/10 cal row

2- 12 T2B

3- 15 SDLHP 

WOD 9-13-21

 FSQ- 5-4-3, 5-4-3 

*heavier on wave 2

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

5 rds- 

5 cluster (135/95)

10 over bar burpees 

WOD 9-10-21

WOD 9-9-21

 5 rds- 

40 DU

400 m run

*1:00 rest btw 

WOD 9-8-21

 Segmented strict pull-ups 5 x 5-8 reps

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

Tabata- 

Suitcase DL 

1 arm KBS 

AAB cal 

WOD 9-7-21

 BSq 3-2-1, 3-2-1

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

4 rds- 

12 1 arm KB thruster 

10 burpee 

WOD 9-6-21

 "Kabul 13"

2021 m row 

Then- 13 rds

8 SN

26 sit-ups 

        

WOD 9-3-21

 750 m row 

30/21 cal AAB

Then- 9-15-21

HPSN (95/65)

Box jump (24/20)

WOD 9-2-21

 Floor Press 4 x 10

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

A- 3 x 30 banded tricep 

B- 3 x 15 HS w/ shoulder tap 

C- 3 x 15 Bent over KB row