WODS

4 Oct Wod:
21-18-15-12-9-6-3
Kb swing (24/16kg)
Push-up
Toes to bar
10 minute cap

30 September Wod:
3 rounds:
30/24 x cal echo bike
20 x chest to bar pull up
15 x thruster (95/65)
14 minute cap

29 September Wod:
12 Minute AMRAP:
15 x Snatch (75/55)
15 x bar facing burpee
15 x Wall Ball (20/14) 10/9'

28 September Wod:

7 Rounds:
90 Sec to:
200M Run
Max Toes to bar w/ time remaining
REST : 30
*score is total number of toes to bar completed*

Derrick fox’s bday wod:
2 Rounds:
15 x Power Clean (95/65)   [135/95]
4 x ring muscle up

2 Rounds:
12 x Power Clean (135/95)   [185/125]
4 x ring muscle up

2 Rounds:
9 x Power Clean (155/105)   [225/155]
4 x ring muscle up

2 Rounds:
6 x Power Clean (185/125)   [255/165]
4 x ring muscle up

2 Rounds:
3 x Power Clean (205/135)   [275/185]
4 x ring muscle up

*20 MIN CAP*
*Taylor Swift on repeat*

26 September Wod:
5 Rounds:
10 x S20H (115/85)
30 x air squat 
*10 min cap*

22 Sep Wod:
3 Rounds
400m Run
30 x DB Snatch (50/35)
90 * Double Under
?14 mmute CAP ?

For time:
35 x wall walks
70 x overhead squat (95/65)
35 x ring muscle up 
*20 minute cap*

19 sep Wod:
21-15-9-15-21
Push-up
Toes to bar
*50’ hs walk after each set (25’ increments)
*10 minute cap*

16 sep Wod:
3 rounds
3 minute amrap:
25 x wall ball
15 x burpee pull up
Amrap front rack lunge (2x50/35) or (2x 24/16kg)

Rest 1 minute btw.

Score is total feet lunged. Pickup where you leave off.