9/20 WOD

Dirty Thirty

warm up – 800 meter run

PVC stretched

10 squats

10 push ups

Skillwork – back squats  5×2

WOD – 30 box jumps  24/20

30 Jumping pull ups

30 KB swings   24/16

30 rev lunges  40/20

30 K2E

30 Push Press  40/20

30 GHD – back

30 wallballs  blk/bl

30 burpees

30 Dubs

Sept Challenge – tabata

 

 

 

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9/19 WOD

Happy Birthday Tyler G!!

warm up – 27 Dubs

27 DB floor press

27 push ups

27 DB shoulder press

Skillwork – deadlift practice – trad/sumo

work up to weights for WOD

WOD – 3 rnds of:

9 box jumps  30/24

9 pull ups  (drop band)

9 deadlifts (HEAVY but keeping form)

400 meter run

 

Sept Challenge – tabata

9/18 WOD

Happy Birthday Tina Mack!!

warm up -100 jump rope

20 ab mat

15 squats

10  push ups

Skillwork – hang clean  3×3

WOD – 20 mins or 7 rnds (whichever happens first)

10 power cleans    135/95

10  HSPU  or  burpees

10 Frt rack lunges -(DB= L+R=1)

10 K2E

Sept Challenge – tabata

 

9/14 WOD

Inversion-esk

warm up – 100 jump rope

20 groiners

20 K2E

stretch

Skillwork – KB review

WOD – 25 KB goblet squats

1 min plank

25 T2B

1 min plank

25 KB Gnd to OH

1 min plank

25 Ring Back row

1 min plank

25 pull ups

1 min plank

30 min AMRAP

Sept Challenge – tabata

 

 

 

9/12 WOD

Happy Birthday Megan M.

Warm up – 25 jumping jacks

10 step ups 30/24

10 X-outs

skillwork – SDLHP 3×3 (bar/KB)

WOD – 5 RFT

10 Thrusters 95/65

15 Box jumps    24/20

10 SDLHP

15 FULL burpees

10 KB (alternating)  24/16

Sept challenge – tabata  (core/cardio)