WOD Wednesday September 30th

Warm up: Get ready to snatch

As many rounds as possible in 5 minutes of:

5 Burpee Box jump overs

10 Calorie row or bike

Rest 5 minutes, at the 10 minute mark:

10 rounds for time of:

15 / 12 calorie row or bike

1 snatch (choose own weight) ONE attempt at each snatch per round.

Score is total snatch weight divided by time.

Example: If you snatch 150 lbs for the workout and you miss 2 times, your total weight lifted will be 150 lbs x 8 = 1200 lbs. If the workout takes you 550 seconds (9 minutes and 10 seconds) you divide 1200 by 550 and get a score of 2.18. The higher the final number the better.

 

WOD Wednesday September 23rd

Warm up: 10 pushups / 20 mountain climbers / 15 bench dips

“The Test”

Every minute on the minute for 15 minutes:

5 Wallballs

4 Burpees

3 Wallballs

2 Burpees

1 Wallball

* If you fall off the wagon remove the 5 wallballs from each round

** If you fall off the wagon and into a thorn bush remove the 5 wallballs and 4 burpees each round

Rest 5 minutes:

Every minute on the minute for 10 minutes:

1 Power clean *ascend in weight

WOD Wednesday September 9th

Warm up: 1000 meter row

Every minute on the minute for 10 minutes:

Odds: Handstand Pushups x the right number

Evens: D ball over the shoulder x 8 ish

Every minute on the minute for 10 minutes:

3 Kneeling squat jumps

3 Reverse Burpees

3 Kneeling squat jumps

Every minute on the minute for 10 minutes:

4 Burpees

50′ Sprint

4 Burpees

50′ Sprint

*These 3 EMOM’s can be done in any order. No rest between them. This is a straight 30 minute effort