WODS: September 2023

10-9-8-7-6-5-4-3-2-1
Burpee pull up
Front squat (135/95)
*10 minute cap*

For Time:

80 x Air Squat

60/48 X Cal row

50 x kB Swing (24/16kg)

40 X Ar Squat

30/24 X CAL ROW

25 X KB Swing

* 13 minute cap

10 minute AMRAP:

200' Shuttte Run (25' inc)
10 x Deadlift (275/185)
50 x Cross Over

For time:
20 x burpee box jump over (30/24")
30/24 x cal echo bike
20 x walking lunge steps(2x50/35) 
30 x strict hspu 
20 x walking lunge steps
30/24 x cal echo bike
20 x burpee box jump over (30/24)
*12 minute cap*

25 sep Wod:
15 Minute amrap:
15 x wall ball (20/14)
5 x clean (155/105)
15 x toes to bar

22 sep Wod:
10 min amrap
10/8 x cal echo bike
10 x burpee box jump over (24/20)
10 x KB swing (32/24kg)

Emma’s bday wod:

800m run

40 x sit-up (pvc)

30 x overhead squats (75/55)

100’ front rack lunge (2x50/35)

30 x overhead squat

40 x sit-up

800m run

*8 x wall walk e4mom*

*starts w/ wall walk

For total time:

15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats 
30 bar muscle-ups
15 thrusters 

*15 minute cap*

12 minute amrap:
6 x deadlift (135/95)
6 x hang clean (135/95)
6 x shoulder to overhead (135/95)
10 x bar facing burpee

9-7-5
Muscle Up
Squat Snatch (135/95)

AMRAP 4

10 x V- Up

6 x CLEAN (115/85)

REST 2 Minutes

AMRAP 4

10x. V-Up

6 X Jerk (115/85)

For time:
800m Run
20 x Wall Walk
50/40 * CAL Echo Bike
600m Run
15 x wall walk
40/32 × CAL Echo Bike
400m Run
10 & Wall Walk
30/24 x CAL Bike

*21 minute cap*

For time:
5 rounds:
15 x deadlift (225/155)
80 x double under
30 x air squat
*13 minute cap*

10 minute Amrap

8x Hang Clean (95/65)

8 x Toes to Bar

8 x BAR FACING burpee

3 rounds, 1 minute per exercise, 1 minute rest after each round:

Wall Ball (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (24/20")
Push Press (75/55)
Row for Calories

**Score is total reps and calories rowed**

3 rounds, 1 minute per exercise, 1 minute rest after each round:

Wall Ball (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (24/20")
Push Press (75/55)
Row for Calories

**Score is total reps and calories rowed**

12 minute AMRAP:

15/12 X CAL Bike

15 x toes to bar

5/4 X Rope climb

For time:
50 x V up
40 x burpee to 6" above reach
30 x handstand push-up [strict]
20 x backsquat (185/125)
10 x ring muscleup 
20 x backsquat 
30 x handstand push-up 
40 x burpee
50 x V up
*20 minute cap

6 sep Wod:
9 minute amrap:
40 x double under
6 x thruster (95/65)

5 sep Wod:
21-18-15-12-9-6-3
Chest to bar pull up
Pvc Stick jump over under 24/20”
Deadlift (155/105)

*14 minute cap*

5 rounds:
20/16 x cal echo bike
75' handstand walk
10 x bar muscle up
*15 minute cap*