WOD – 9.8.22

Workout of the Day 
Take 20 minutes to find a heavy 5 rep Deadlift

then

4 Rounds for quality:
10 Barbell Good Mornings
20 Alternating Single-leg V-ups
20 Russian Swings
10 Barbell Roll-outs

Rest as needed between rounds.

WOD – 9.7.22

Workout of the Day 
2 Rounds for time:
1 Mile Run
50 Burpees

WOD – 9.6.22

Workout of the Day 
“Fran”
21-15-9 reps for time:
Thrusters (95#/65#)
Pull-ups

WOD – 9.4.22

Workout of the Day
For time:
21 Hang Squat Snatches (95#/65#)
Run 400m
15 Hang Squat Snatches (115#/80#)
Run 400m
9 Hang Squat Snatches (135#/95#)
Run 400m

WOD – 9.3.22

Workout of the Day 
Take 15 minutes to find a heavy 3 rep Push Press

then

For time:
60 Double Push-up Burpee Chest-to-bar Pull-ups

WOD – 9.2.22

Workout of the Day
3 Rounds for time:
Run 400m
then
21-15-9 reps:
Wallballs (20#/14#)
Kettlebell Swings (53#/35#)

WOD – 9.1.22

Workout of the Day
3 Rounds for time:
1000m Row
800m Run

WOD – 8.31.22

Workout of the Day
Power Clean 1-1-1-1-1 reps

then

“Gwen”
Clean and Jerk 15-12-9 reps

Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.

WOD – 8.30.22

Workout of the Day
5 Rounds for time:
30 Double-unders
10 Strict Handstand Push-ups
30 Double-unders
10 Strict Toes-to-bar

WOD – 8.29.22

Workout of the Day 
For time:
Row 2000m

then

15-12-9 reps:
Lungesters (75#/55#)
Bar Facing Burpees