WOD

Tuesday September 17

Tuesday September 17

SKILL ON A 10:00 RUNNING CLOCK... C2B & Bar Muscle-Up Development WOD "Nesting Dolls" FOR TIME 21-15-9 Russian Kettlebell Swing (70/53)|(53/35) C2B Pull-up into... 15-12-9 American Kettlebell Swing (70/53)|(53/35) Bar Muscle-Up -16:00 Hard Cap

Monday September 16

Monday September 16

"Jelly Legs" 3 ROUNDS FOR TIME 800m Run 30 Front Rack Reverse Lunges (95/65)|(65/45) 30/20/10 HSPU (descending reps)* *HSPU go down by 10 reps every round

Saturday September 14

Saturday September 14

BENCHMARK WORKOUT "FIGHT GONE BAD" 3 ROUNDS FOR MAX REPS 1:00 Wall Ball (20/14)|(14/10) 1:00 Sumo Deadlift High Pull (75/55)|(45/35) 1:00 Box Jump (20) 1:00 Push Press 1:00 Row for Cals -1:00 Rest b/t Rounds-

Friday September 13

Friday September 13

STRENGTH ON A 15:00 RUNNING CLOCK... Build to a Heavy Set of Barbell Complex 3 Hang Power Clean+ 2 Front Squat + 1 Hang Squat Clean WORKOUT 6 SETS (1:30 ON / :30 OFF) 3 Hang Power Clean (155/105)|(115/75) 2 Front Squat 1 Hang Squat Clean 12 Toe to Bar Max Barbell...

Thursday September 12

Thursday September 12

WORKOUT "TRIPLE AMRAP" AMRAP x 7 MINUTES 7 DBL DB Ground to OH (35/25)|(25/15) 7 DBL DB Up-Down 14 Push-up -Rest 3:00- AMRAP x 5 MINUTES 5 DBL DB Ground to OH (35/25)|(25/15) 5 DBL DB Up-Down 10 Push-up -Rest 2:00- AMRAP x 3 MINUTES 3 DBL DB Ground to OH...

Wednesday September 11

Wednesday September 11

HERO WORKOUT "Daniel" For Time 50 Pull ups 400m Run 21 Thrusters 95/65, 65/45 800m Run 21 Thrusters 95/65, 65/45 400m Run 50 Pull Ups -25:00 Time Cap-   Optional 'Never Forget" Partner WOD: reps split between partners. 343 Double Unders, 125 Mountain Climbers, 93...

Tuesday September 10

Tuesday September 10

EXTENDED WARM-UP EMOM x 6 MINUTES MIN 1 - 7 Deadlift* MIN 2 - 15 Double Unders + 1 Rope Climb *Start moderate and build to workout weight WORKOUT 4 ROUNDS FOR TIME 70 Double Unders (or 50 Reps of 4" Plate Hops) 7 TNG Deadlift (AHAP) 2 Rope Climbs

Monday September 9

Monday September 9

STRENGTH 3-3-3-3-3 Push Press* *Build to 3RM Push Press. WORKOUT "Flow" 3 SETS 2:00 Max Cal Row 1:00 Max Plank Hold 1:00 Max Push Press (115/75)|(75/55) -1:00 Rest b/t Sets-

Saturday September 7

Saturday September 7

STRENGTH ON A 15:00 RUNNING CLOCK... Build to Heavy 3-Rep Deadlift* *Not 3RM Deadlift...heavy but doable without any major compromise in mechanics! This should be heavier than the weight you choose for the workout. Try to build to this weight in less than 21 total...

Friday September 6

Friday September 6

WZA Online Qualifier Wk 2 For Time 150 Wall Balls 20/14 75 Toes to bar 20min Cap *Workout can be done in any order and broken up by the athlete in any way