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WOD - Monday, September 30, 2019

A. 2 rnds 10s deadhang + 5 beatswing 1 wallwalk + 5s hold 10 deadbugs 20 ankle rockers(in squat bottom) 10 jump squats B. C+J Clean + Front Squat + Jerk -3@60, 3@65, 2@70 -C+J 1-1-1 @75-85 C. 3 Rounds 1 min row 1 min rest 1 min cleans @70-75 1 min rest 1 min pull up/C2B 1 min rest D. 2 mins cumulative side plank per side

WOD - Friday, September 27, 2019

A. 2 Rounds 25' toy soldiers 25' walking dynamos 5/5 SBGU 8 birddog 8 deadbug 10 squat jump B. SKWAAATZ- Warm up to 70-75% - 12 minute EMOM Odd- Backsquat x 3 Even- Box Jump x 4 (24/30) C. 4 RFT 15 medball squat clean 15 push up 15 pull up D. Tabata Hollow Hold

WOD - Wednesday, September 25, 2019

A. 400m jog 250m row 10 air squat 10 push up 10s deadhang +5 beat swing +5 Knee raise 10 box step up 10 RDL w bar B. In any order for time 50/60 cal row 50 wallball 50 box jump 50 t2b 50 deadlift(50/70) C. 3 Sets for quality 50' DB lunge 25' HSW 1:00 hollow hold

WOD - Monday, September 23, 2019

A. 2 rnds 12/15 cal row 25' lunge 10 air squat(pause) 5 muscle clean 5 front squat 15s HS hold B. Cleans EMOM x 3 5@65 3@70 3@75 2@80 2@85 Then 7 mins for a 1RM C. 8 Min AMRAP 5 Hang Power Clean(45/60) 5 Bar Facing burpee 5 Hang Squat Clean 5 Strict HSPU

WOD - Thursday, September 19, 2019

A. 200m jog wallwalk plus 10s hold 10x bird feeder/leg 10 KBS 20s deadhang B. SKWAAATS Front Squats - bar x 10, 50x5 Back Squats-(4:1:1) 60x3, 65x3, 70x3 back Squats - Build to heavy single C. AMRAP x 12 8 BBJO (20/24) 10 SA DB Thruster (5/5) 12 T2B 12 Alt Reverse Lunge D. Tabata x 12 Leg Raise Tuck Up

WOD - Monday, September 16, 2019

A. 9 min EMOM min 1 - 10x band pull apart + 20s deadhang min 2 - burgener warm up with stick min 3 - 20x DU + 20s HS hold B. i) Snatch Balance from a rack ii) build to 3RM OHS C. 4 min AMRAP 2-4-6-8-10... Squat Snatch(30/45) C2B --------------------- 2 min rest --------------------- 4 min AMRAP 2-4-6-8-10... Squat Snatch (45/60) Bar MU/C2B

WOD - Friday, September 13, 2019

A. 2 Rounds: 25' lunge 25' toy soldier 8 side leg swings 30s samson/side 30s 90/90 /side 8 bird dogs 8 deadbug B. Skwaaatz Front Squats - barx10, 50x5 BackSquats - (4:1:1) - 60x3, 65x3, 70x3 BackSquats - 80x2, 85x2, 90x3x1rep C. For time 28 DB step up 7 bar mu 21 DB step up 7 bar mu 14 DB step up 7 bar mu D. Tabata x 8 hollow hold

WOD - Tuesday, September 10, 2019

A. 2 Rnds: 200m jog 5 hindu push up 10 jump squat 5 rdl (bar) 5 muscle clean 5 push press B. Clean & Jerk 2x3@65-70 2x3@70-75 2x2@75-80 3x1@85 3x1@90+ C. 4 RFT 10 DB hang Clean and Jerk 10 Box Jump(24/30) -------------------- Then 18 burpee pull up D. 5 mins max v-ups

WOD - Monday, September 9, 2019

A. EMOMx9 1- 10 band pull aparts + 20s hang 2 - burgener warm up w stick 3 - 20 DU 10s HS hold B. Snatch EMOM 4 min - 3@65-70 4 min - 2@75 4 min - 2@80 4 min - 1@85-90 C. 10 min AMRAP 50 DU 10 Front Squat (45/60) 15 HSPU ------ then 5 mins to find 1RM Snatch

WOD - Friday, September 6, 2019

A. 10 mins: 10x Tucker roll 1x wallwalk +5s hold 10s Deadhand + 5 beat swing 20x band pull apart 5 push ups plus B. 20 Min Gymnastics EMOM *Add 1-2 reps from last week or progress the movement C. For Time: 30 box jumps 12 devils press 20 box jump 9 devils press 10 box jump 6 devils press

WOD - Thursday, September 5, 2019

A. 10 mins: 15/20 cal row 10 bird dog 10 deadbug 10 cossack 10s deadhang 5 jump squat B. SKWAAATZ Front Squats - bar x 10, 50x5 Backsquat - (4:1:1) 60x3, 65x3, 70x3 Backsquat - (CAT) 75x3, 80x2x4reps C. 12 min AMRAP 6 Power Snatch (29/43) 9 BOB 12 T2B

WOD - Tuesday, September 2, 2019

A. 2 rnds 35x single under 25' toy soldier 25' walking lunge 10x low box jump 7x bird dog 7x deadbug 7x muscle clean B. EMOMx20 ODD - Power Clean & Jerk mins 1,3,5: 3@65-70 mins 7,9,11: 2@75-80 mins 13,15,17,19: 1@85% + EVEN - 35 DU C. in any order for time 500m row 50 V up

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