WODS: September 2022

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'

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 ?

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.

For time:
10 x wall walk
3ox Hang Clean (135/95)
30 * Chest To Bar Pull Up
30 x Box jump over (24/20)
30 X Shoulder to overhead (135/95)
10 x Wall Walk
15 x Shoulder to overhead 
15 x Box Jump Over (24/20)
15 x chest to bar pull up
15 x Hang clean 
10x Wall walk 
*21 minute cap*

E5 min X 4 rounds:
E3min Do:
20/16 x cal bike
THEN
AMRAP W/ time remaining
15 x push-up 
15 x air squat
15 x V-up

rest 2min each round

18 minute Amrap:
10 × Deadlift (115/85)
8 × Bar Facing Burpee
6 x Snatch (115/85)

12 sep Wod:
3 rounds
21 x Sumo Deadlift High Pull (95/65)
21 x toes to bar
400m run
*15 minute cap*

Jennys bday wod:
4 rounds:
10 x Power Clean (95/65)
20 × Wall Ball (20/4) 10/9'
30/24 × CAL RoW
*REST 2:00 BTW

12 minute Amrap
15 x Box Jump (24/20")
12 x Toes to Bar
9 x Shoulder to overhead (115/85)

6 sep Wod:
3 rounds:
21 x deadlift (185/125)
21 x chest to bar pull up
21 x bar facing burpee
*16 minute cap*

2 sep Wod:
10 minute amrap:
7 x thruster (95/65)
7 x burpee box jump over (24/20)