WODS: September 2021

Cristina’s Bday wod!

For Time:
100' Handstand walk [100' w/obstacle]
30 x toes to bar [50x]
30 x shoulder to overhead (95/65) [135/95]

75' Handstand walk [100' w/obstacle]
30 x toes to bar [50x]
20 x shoulder to overhead (135/95) [185/125]

50' Handstand walk [100' w/obstacle ]
30 x toes to bar [50x]
10 x shoulder to overhead (185/125) [225/145]

*18 minmute cap*
*sub 40/30/20x shoulder touches for handstand walk*

 

For time:
50/40 x echo bike cals for time:

*rest 3:00*

100 x wall ball (20/14) 10/9’

*14 min cap*

Kim's Farewell Wod:
28 September 2021
20 min Emom
3 x handstand push-up [strict]
3 x snatch (post load used throughout)
*if you cannot complete in a minute, finish round and rest til top of the next minute mark*

27 September 2021
5 rounds:
30 x air squat
25 x kb swing (24/16kg)
20 x box jump over (24/20) [30/24]
*17 min cap*

For time:
30 x DB snatch (50/35) *alt*
30 x toes to bar
30 x push up
60 x wall ball (20/14) 10/9'
30 x push up
30 x toes to bar
30 x DB snatch (50/35)
*13 minute cap*

14 minute amrap:
25 x abmat sit-up [ghd]
90 x double under
10 x thruster (135/95)

"Sonic"
3 rounds for time:
30 x pull up [C2B]
20 x bar facing burpee
10 x clean and jerk (135/95) [205/135]

*10 minute cap*

10-9-8-7-6-5-4-3-2-1
Wall walks
Overhead Squat (155/105) [185/125]

*3x Ring muscle up E3MOM*

*18 minute cap*

20 sep Wod:
2 rounds
1000m row
30 x Deadlift (225/155)
20 x burpee box jump over (30/24”)
*17 minute cap*

Jared's bday wod
10 rounds
3 x deadlift (185/125)
3 x hang clean (185/125)
3 x jerk (185/125)
10/8 x cal bike or row
*17 min cap*

16 September Wod:
6 minute amrap:
9 x thruster (95/65)
39 x double under 
*rest 2 min*
6 minute amrap
9 x overhead squat 
9 x Handstand Push-up

15 September Wod:
E5MOM (Every 5 minutes on the minute)
30 x Dumbell Snatch (50/35)
20 x Burpee over Dumbell
10 x Bar Muscle up
*10 Minute Cap*

For time:
50/40 x cal bike
60 x wall ball (20/14) 10/9'
40 x toes to bar
20 x clean (135/95) [205/135]
40 x toes to bar
60 x wall ball 
50/40 x cal row
*22 min cap*

13 sep Wod
Open workout 17.3

Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 95/65
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 135/95
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 185/135
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 225/155
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 245/175
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 265/185
*If all reps are completed, time cap extends by 4 minutes.

For Time:
1000/800m row
30 x deadlift (185/125)
10 x ring muscle up
*10 min cap*

10 minute amrap
100 x double under
30 x DB snatch (50/35) *alt*
30 x Handstand Push-up 

For time:
45-30-15
Ring row [c2b]
Wall Ball (20/14) 10/9'
Box jump over (24/20")
*E5MOM run 400m*

*starts with*

*15 min CAP*

7 sep Wod:
2 rounds
21 x toes to bar
15 x bar facing burpee
9 x clean and jerk (135/95)
*rest 3 minutes*
2 rounds:
9 x clean and jerk (135/95)
15 x bar facing burpee
21 x toes to bar
*18 min cap*

3 sep Wod:
21-18-15-12-9-6-3
Pull up
Box jump (24/20)
Hang clean and jerk (95/65) [115/85]
14 min cap

18 minute amrap:
200m run
10 x toes to bar
10 x deadlift (185/125)
**Goal: to work on sustained effort without dropping off, work on steady runs and unbroken sets on your toes to bar and deadlifts!**

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan, June 2005.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor