9/28 WOD

Happy Birthday Dan C!

warm up – 40 Feet farmers carry  24/16 kbs

5x       5 get ups

skillwork –  favorite lift  5×3

WOD – 55 of each . .  kb swings  24/16

WWOH Lunges    35/15

jumping pullups

Knees 2 elbows

GHD – back ext

burpees

slamballs 30/20

 

Sept Challenge – GHDs

9/27 WOD

DUCK!!

warm up – 3×1 STRICT pull ups

2x       10 squats

25 DBL unders

Skill work – thruster breakdown – 3×3 – bar only

frt squat – push press – together

WOD – breakout however needed:

100 thrusters

100 floor wiper/press

September challenge – plank hold

9/26 WOD

lucifer

warm up – 100 meter run

2x        10 superman

10 air squats

shoulder taps

skillwork – snatch    3×3

deadlift    3×3

WOD – 3rnds of 10 each:

Deadlifts  225/145

-OR-  snatch squats  95/65

Pull ups

21-15-9

wallballs    bkl/bl

push ups

box jumps   24/20

Sept Challenge – Plank hold

 

 

9/22 WOD

Madusa’s Challenge

warm up – 200 meter run

2x      50 meter side shuffle

25 hindu squats

WOD –  3 rnds – 1 min each item – 5 items per rnd – 1 min rest between rnds

pull ups             push ups

wall ball            slamball

jump squat        altern lunge

flutter kicks       GHD

tricep dips          KB swings

September challenge –  GHD