09/09

A1. Back Squat @ 52×1; 4-5 reps; x5, rest 90 sec A2. Muscle Up; AMRAP; x5, rest 90 sec / OR A2. Strict Pullup @ 3010; AMRAP; x5, rest 90 sec / OR A2. Ring Row @ 3010; AMRAP; x5, rest 90 sec B. DB Forward Lunge; 10 reps/leg; x4, rest 30 sec between legs,…

04/09

Team WOD – Teams of 3 Area 1 7min AMRAP, 3 min rest P1: 300m row P2: Double under AMRAP P3: rest + Area 2 7min AMRAP, 3 min rest P1: Airdyne (20cal/15cal) P2: Burpee AMRAP P3: rest + Area 3 7min AMRAP, 3 min rest P1: 20 Wall Balls P2: Ball Slam AMRAP P3:…

03/09

GROUP A A. 21-15-9 (compare 17/07) HSPU Ring Dip Pushup *15 min cap B. Trap 3 Raise @ 30×2; 10 reps; x3 Alternating with B. Band Pull Aparts; 10-20 reps; x3 GROUP B A. 21-15-9 (compare 17/07) Standing DB Press Pushup Bench Dip *15 min cap B. Same as A

28/08

3 Player Team WODS Area 1 – 10min AMRAP P1: Bear Crawl x 2 P2: AMRAP Wall ball P3: Rest rest 3min Area 2 – 10min AMRAP P1: 20 plyo lunge P2: AMRAP V-Up P3: Rest rest 3min Area 3 – 10min AMRAP P1: Farmer’s Carry x 2 P2: AMRAP burpee P3: Rest

27/08

GROUP A 10-9-8-7-6-5-4-3-2-1 STRICT Ring Dip STRICT Pullup 10-9-8-7-6-5-4-3-2-1 STRICT Hand Release Pushup STRICT CHINup E. Teams of 3; 15 min AMRAP Row 300m OR 30/20 cal airdyne GROUP B 10-9-8-7-6-5-4-3-2-1 Hand Release Pushup Ring Row (x2) 10-9-8-7-6-5-4-3-2-1 Hand Release Pushup Bar Row (x2) E. *same as A*