WOD-

As many rounds as possible in 22:00 of
20 Russian kettlebell swings 35#(26#)
10 Kettlebell thrusters right arm 35#(26#)
20 Box jump overs 24″(20″)
10 Kettlebell thrusters left arm 35#(26#)
Row 250(200) meters

SPRINT-

For time
60 DB Front Squats
50 Wallballs
***Every minute perform 3 burpees

WOD-

Every 2:00 x 10 rounds
2 Hang power cleans
*Build over each of the 10 rounds

Then:

As many rounds as possible in 5:00 of: 
5 Hang power cleans
5 Bar facing burpees

* Pick your own weight as heavy as you want. Goal is unbroken each time you pick up the bar

Post loads and scores to BTWB

SPRINT-

For time:
10 Wall walks
20 Slamballs
8 Wall walks
16 Slamballs
6 Wall walks
12 Slamballs
4 Wall walks
8 Slamballs
2 Wall walks
4 Slamballs

WOD-

Every 5:00 x 5 rounds
20 Medball cleans
Run 200 meters
10 Kipping pull ups

*Pick a weight you can do the medball cleans unbroken.
*Scores are slowest and fastest rounds.

SPRINT-

3 RFT
60 Double Unders
30 V-Ups
15 Sandbag Front Rack Walking Lunge steps

Today is the 18th 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-

As many rounds as possible is 20:00 of
Row 250 Meters
Handstand push ups
Ab Mat sit ups

The reps for HSPU and AMSU are 5-10-15-20 *adding 5 each round

Rounds 1 =
Row 250 M, 5 HSPU, 5 AMSU
Round 2 =
Row 250 M 10 HSPU, 10 AMSU
Round 3 =
Row 250 M15 HSPU, 15 AMSU
Continue adding 5 reps to each until time is up

SPRINT-

Every 2 min for 24 min
Row 10/8 Cal
10 DB Clusters (40/25)
*rest w/ remainder

WOD-

Overhead squat
10-5-3-2-1-1

*Score is the total weight added up for all the reps
*Each set should be a near max effort

Post scores to BTWB

SPRINT-

Every minute on the minute x 25: 
Min 1 – 12(10) Calories on bike
Min 2 – 3 – 5 Pull-ups
Min 3 – 20-25 Anchored AMSU / GHD sit ups
Min 4 – 200m Run
Min 5 – Rest

WOD-

5 Rounds for time and max reps of:
Row 500 Meters
Max effort toes to bar

*Score is time to complete and total toes to bar

Post time and reps to BTWB

WOD-

With a partner complete the following
200 Double unders
10 Rope climbs
Then:
10 Rounds total of:
5 Deadlifts
3 Hang power cleans
1 Shoulder to overhead
Then:
10 Rope climbs
200 Double unders

*Break the double unders and rope climbs up in any way you want. The barbell complex should be unbroken so pick a weight a weight that you can do the 5,3,1 unbroken.

SPRINT-

7 rounds / 2:00 each
50 Double Unders
Max reps Alt Hang DB Snatch

WOD-

For time:
9-15-21
Front squats at 60% of 1 rep max
12-9-6
Ring or bar muscle ups

SPRINT-

For time
27 Wallballs
27 KB SDHP
27 Burpees over KB
21 Wallballs
21 KB SDHP
21 Burpees over KB
15 Wallballs
15 KB SDHP
15 Burpees over KB
9 Wallballs
9 KB SDHP
9 Burpees over KB

Come see Edie’s art this weekend at The Stanley Arts Festival and be sure to check out her Instagram page: @ediemarieceramics

Stanley Arts Festival | Sept. 7-8 | Sat. 10am-7pm, Sun. 10am-5pm | Stanley Market Place, Aurora/Stapleton
https://stanleyartsfestival.org/

WOD-

For time:
10,9,8,7,6,,,,1
Sandbag ground to shoulder
1,2,3,4,5,6,,,,,10
Burpees over the sandbag

*Pick a sandbag weight that is challenging but you move steadily with.

Post times to BTWB

SPRINT-

For time:
Row 1,000m

Then, 4 rounds
15 Sandbag front squats
15 Box jumps

Run 800m

WOD-

Complete the following for time:
Row 50 calories
35 Chest to bar pull ups
50 Power snatch
35 Chest to bar pull ups
Row 50 calories

*Pick your own weight for the power snatch so that you can do 5
touch and go reps each time you touch the bar

SPRINT-

For Time w/ a partner
50 Ball Slams
50 Push Press
40 Ball Slams
40 Push Press
30 Ball Slams
30 Push Press
20 Ball Slams
20 Push Press
10 Ball Slams
10 Push Press
**reps can only be completed while partner is completing a 100′ prowler push or 100′ weighted sled pull

Programming Note:  This week many of the workouts will not have Rx weights programmed, but instead have a criteria that you are meant to hit.  Today’s power snatch is an example.  The focus is touch and go reps today so you should pick a weight that you can do 10 sets of 5 reps, with minimal rest in between.  Later in the week you’ll see some workouts that have a similar goal and we’ll do our best to explain this in the workout introduction.