WODS: September 2020

800m Run
40 x Pull Up
30 x Overhead Squat (135/95)
40 x Pull Up
800m Run

50 x Ring Dip
30 x Clean & Jerk (155/105)
50 x Ring Dip
*10 MIN CAP*

15 MIN AMRAP:
30 x Double Under
6 x Thruster (95/65)
9 x Toes 2 Bar

20 x Pistol   [24/16kg]
15 x Bar Muscle Up
20 x Strict HSPU   [45/25 Deficit]
30 x Squat Snatch (135/95)
20 x Strict HSPU
15 x Bar Muscle Up
20 x Pistol
*19 MIN CAP*

182 x Double Under Buy In
then
3 Rounds:
36 x Toes 2 Bar
36 x Wall Ball (20/14) to 10'
then
182 x Double Under Cash Out
*15 MIN CAP*
*Blink-182 Only*

400m Run
Then
3 Rounds:
10 x Burpee to Target 6" Above Reach
10 x Box Jump Over (30/24)
Then
400m Run
*9 MIN CAP*

2 Rounds:
15 x Power Clean (95/65)   [135/95]
6 x BMU

2 Rounds:
12 x Power Clean (135/95)   [185/125]
6 x BMU

2 Rounds:
9 x Power Clean (155/105)   [225/155]
6 x BMU

2 Rounds:
6 x Power Clean (185/125)   [255/165]
6 x BMU

2 Rounds:
3 x Power Clean (205/135)   [275/185]a
6 x BMU

*20 MIN CAP*
*Taylor Swift on repeat*

50 x Back Rack Lunge (95/65)
25 x Strict Press (95/65)   [Strict HSPU]
50 x Pull Up
25 x Front Squat (95/65)
50 x Ring Dip
25 x Front Squat (95/65)
50 x Pull Up
25 x Strict Press (95/65)   [Strict HSPU]
50 x Back Rack Lunge (95/65)
*16 MIN CAP*

10 MIN AMRAP:
15 x Pull Up
20 x Overhead Lunge (24/16kg KB) 10R/10L
*Alternate Legs Each Rep

1 Mile Run
Every 12:00 x 2

9-6-3
Ring Muscle Up
Thruster (165/115)
*6 MIN CAP*

"Power Elizabeth"
21-15-9
Power Clean (135/95)
Ring Dip

3 Rounds:
10 x Squat Snatch (95/65)   [135/95]
10 x Bar Muscle Up
*12 MIN CAP*

150 x Double Under
50 x Toes 2 Bar
50 x Wall Ball (20/14) to 10'
150 x Double Under
50 x Wall Ball (20/14) to 10'
50 x Toes 2 Bar
150 x Double Under
*20 MIN CAP*

3 x 800m Run
Every 7 MIN

6 MIN AMRAP:
9 x Thruster (135/95)
11 x Burpee Box Jump Over (30/24)

21-18-15-12-9-6-3
Toes 2 Bar
Overhead Squat (95/65)
*9 MIN CAP*

50 x HSPU
75 x Pull Up
100 x Wall Ball (20/14) to 10'
75 x Pull Up
50 x HSPU
*15 MIN CAP*
*Scale Reps in half for 2 rounds*

12 MIN AMRAP:
12 x Lateral Stick Jump (24/20)
9 x Snatch (95/65)
6 x Bar Muscle Up

9am Class Only Today! Happy Labor Day

"Abbate"
1 Mile Run
21 x Clean & Jerk (155/105)
800m Run
21 x Clean & Jerk (155/105)
1 Mile Run

Every 5:00 x 4
600M Run

Then

21-15-9
Sumo Deadlift High Pull (95/65)
Bar Facing Burpee
*6 MIN CAP*

20 MIN AMRAP:
4 x Thruster (2 x 24/16kg Kettlebells)
6 x Toes 2 Bar
24 x Double Under

30 x Power Clean (95/65)   [135/95]
30 x HSPU   [Strict]
20 x Power Clean (135/95)   [185/125]
20 x Strict HSPU   [Strict Deficit 45/25]
10 x Power Clean (185/125)   [225/155]
10 x Strict Deficit HSPU (25/10)   [Ring]
*15 MIN CAP*

10 MIN AMRAP
3-6-9-12-15-18-...
Burpee Box Jump Over (24/20)
Bar Muscle Up