WOD 9-1-11

 2 x 200m run

Rest 1min btw each

2 x 400m run

2min rest btw each

2 x 800m run

2min rest btw each

WOD 8-31-22

 Chin up 4 x max 

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21-15-9
Pull-up 
Hpsn 95/65

WOD 8-30-22

EMOM x 18-

1) 6- PCL + Jerk (155/105)

2) 12/10 cal AAB

3) 40- DU

WOD 8-28-22

3 pause FSq + 1 FSq x 3 sets 

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3rds-
20- 1 arm fr kb squat 53/35
15- burpee 

WOD 8-26-22

 18 min AMRAP-

3- Wallclimb 
6- DB over shoulder  
9- box jump (30/24)

WOD 8-25-22

 5rds-

500m row
20- WB (20/14)
*2-3min rest btw 

WOD 8-24-22

 Tempo pull-ups - 4 sets (up, pause 1 sec, 3sec down)

10min AMRAP-
8- ring row
16- KBS
32 - DU

WOD 8-23-22

 Every 4min x 5rds-

400m run 
+ 15 burpee to plate 

WOD 8-22-22

 4 sets- 2 Pause FSq + 1 FSq

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3 rds- 

7 cluster (135/95)

14 T2B

Have you met coach Robert? You never know when
he may be filling in for one of us! 

WOD 8-19-22

 50- sit-ups

40- sdlhp 70/53
30- pull-up 
20- box jumps 
10- wallclimbs 
20- box jumps 
30- pull-up 
40- sdlhp
50- sit-ups 

WOD 8-18-22

 :30 ON/ :30 OFF x 6rds -

AAB
Row 
DU

WOD 8-17-22

 Strict pull-ups- 4 x max effort 

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30-20-10
OH plate lunge (45/25)
Burpee to plate 

WOD 8-16-22

 4 x 5 AMRAP-  

200m run
6- T2B
10- DB SN

*1:00 rest btw 

WOD 8-15-23

 5 sets - 1 pause FSq+ 1 FSq

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

“Karen”

 150- WB (20/14)

WOD 8-11-22

 6rds-

6- BSq @80%
400m run

*1:00 rest btw rds 

WOD 8-10-22

 Push press 5-4-3-2-1

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4rds
8- HSPU
16- KBS (53/35)
48- DU

WOD 8-9-22

 2 rds-

750 m row 

25 PCL (115/75)

25 box jumps 

*2:00 rest btw rds 

WOD 8-8-22

 Emom x 10- 1- PSN + 1 HSN 

“Jeremy”
21-15-9
OHS (95/65)
Burpee

WOD 8-5-22

 EMOM x 8- 10 WB + 5 HRPU

1:00 rest 

EMOM x 8- 10 lunges (add weight) + 5 HRPU

WOD 8-4-22

Tabata-

DU
AAB cal
FR BB hold 
Hollow hold

WOD 8-3-22

 Push press 3-3-2-2

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“Helen” 
3rds
400m run
21- KBS (53/35)
12- pull-ups

WOD 8-2-22

 6rds- 

7- squat clean (185/125) 
8- burpee box jump (30/24)

*18 min time cap