WOD

Workout of the Day and Specialty Class Programming

Saturday, September 7, 2019

19.1

AMRAP in 15:

19 Wall Balls 20/14lbs

19 Calorie Row

POWER HOUR

7x3 Back Squat

E2MOM for 10: Strict HSPU (An amount you can do UNBROKEN consistently for all 5 sets)

5 Rounds: 15/12 Cal Air Dyne, 1:00 Rest

ENDURANCE

EMOM for 20:

8/6 Cal Air Dyne

Friday, September 6, 2019

5 Rounds:

40 Double Unders

12/10 Cal Air Dyne

6 Snatches 95/65lbs

1 Rope Climb

1:00 Rest

*Score is your slowest round

POWER HOUR

7x3 Deadlift

E2MOM for 10: ME L-Sit

4 Rounds: 100m Sled Pushes, Rest as Needed

CORE ENDURANCE

4 Rounds:

500m Row

20 DB Front Rack Squats. (2 DB's, 20# DB or more).

Wednesday, September 4, 2019

4 Rounds:

10 Deadlift 225/155lbs

10 Box Jumps 24/20”

10 Toes to Bar

POWER HOUR

7x3 Front Squat

E2MOM for 10: Strict Pull Ups (An you can do UNBROKEN consistently for all 5 sets)

5 Rounds: 15/12 Cal Row, 1:00 Rest

BARBELL ENDURANCE

4 Sets: 3 Deadlift + 2 Power Clean + 1 Push Jerk

3x3 Front Squat (From the Rack)

EMOM 12: 1 Thruster

CORE ENDURANCE

Core Work +

For Time:

50 Plate OH Walking Lunges

40 Burpees

30 Plate G2OH

200m Run

10 Cal Row

200m Run

30 Plate G2OH

40 Burpees

50 Plate OH Walking Lunges