WOD-
“WADE”
For Time:
Run 1200m, then:
4 rounds of:
-12 Strict Pull-ups
-9 Strict dips
-6 Strict Handstand Push ups
Then, run 1200m
SPRINT-
With a partner, complete the following for time
3 rounds of
80 Medball cleans
60(40) Calories on the ski erg
40 Pull ups
*1 person works at a time. Divide the work
anyway you like
WOD-
As many rounds as possible
in 15:00 of:
10 Toes-2-Bar
10 Burpee to target
10 Russian Sit ups 35#(25#)
SPRINT-
For time:
30-20-10
Calories on the bike
15-10-5
Sandbag ground to over shoulder
WOD-
HEAVY DAY
EMOM- 8 Hang Power Snatch
EMOM- 8 Snatch Balance
EMOM- 8 Squat Snatch
SPRINT-
As many reps as possible in 18:00 of
1,2,3,4,5…..
Burpee box jump overs (Add 1 rep each round until time is up)
25 Double unders after each set of burpee box jump overs
WOD-
As many rounds as possible in
12:00 of:
12 Deadlifts 225#(155#)
24 KB Goblet Lunge 53#(35#)
36 Double Unders
SPRINT-
For time:
15-12-9-6-3
Strict pull ups
P-bar or parallette dips
Hang squat cleans with dumbbells
WOD-
“FRAN”
For time:
21-15-9
Thrusters 95#(65#)
Pull-ups
SPRINT-
As many rounds as possible in 18:00 of
20 Alternating dumbbell snatch
Run 200 meters
2 Rope climbs
Run 200 meters
WOD-
3 Rounds for Time:
Row 1,000m
15 Burpee Box Jump
5 Sandbag Over Shoulder
*No Rx today, just move!
SPRINT-
For time:
50 Man makers
*Every 2:00 perform
20 Ab mat sit ups
WOD-
10 x 1 minute rounds:
3 Push Jerks 185#(125#)
5 Burpees
AMRAP Box Jump 24″(20″)
*Rest 1 min between rounds
*Score is total box jumps
SPRINT-
As many rounds as possible in 18:00 of
20 Alternating dumbbell snatch
Run 200 meters
2 Rope climbs
Run 200 meters
WOD-
September 11th, 2001 memorial WOD.
3 rounds for time:
9 Thrusters 115#(75#)
11 Chest-2-Bar Pull-ups
Row 2001 meters
SPRINT-
September 11th, 2001 memorial WOD
3 Rounds for time of:
9 Dumbbell thrusters
11 Pull ups or chest to bar pull ups
Row 2001 meters
We are all doing the same memorial workout today.
Today is the 19th anniversary of the 9/11 attacks. On September 11, 2001, 343 fire fighters died in the line of duty, as did 71 law enforcement officers. An additional 2,563 civilians or government employees were also killed in the attacks. Take a minute today to remember the fallen and be grateful for something in your life.
WOD-
HEAVY DAY
5 sets of 5 reps of 2″ deficit deadlift
*As heavy as possible
SPRINT-
5 Rounds of
With a 3:00 clock,
50 Double unders
15 Dumbbell hang power cleans
10 Dumbbell shoulder to overhead
With remaining time,
As many burpees over the dumbbells as possible.
Rest 2:00 between rounds
*Score is total burpees over the 5 rounds
WOD-
For Time:
20-15-10-5
Bar Facing Burpee
Power Snatch 75#(55#)
SPRINT-
As many rounds as possible in 20:00 of
Row 300(200) meters
15 Medball cleans
10 Toes to bar
