Friday 9/21

1. Skill: Movement Prep 2. 3 Rounds For Time:     25 Dumbbell Push Jerks (50/35lbs per hand)     50 Double-Unders     25 Weighted Step-Ups (50/35lbs per hand, 24/20″)     50 Double-Unders *SAVE THE DATES* -Saturday, October 6th: LIVE FIRE WOD! This event will be highly controlled in regards to safety. No experience…

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Thursday 9/20

1. EMOM x 6 (3 sets):     Evens: Run 100m+3 Muscle Ups     Odds: Run 100m+3 Power Snatch (Moderate weight ACROSS) 2. For Time:     30 Power Snatches (135/95)     30 Chest-to-Bar Pull Ups   *SAVE THE DATES* -Saturday, October 6th: LIVE FIRE WOD! This event will be highly controlled in regards to safety. No experience is…

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Wednesday 9/19

1. Tempo Strict Press 3×3 @ 21X2-BUILD to tough load. 2. Clean+Front Squat+Jerk 3×1+2+1-BUILD to tough load. Rest 2-3 minutes between sets.  3. EMOM x 6:     Evens: 15 Box Jumps (24/20″)     Odds: :30s Barbell Front Rack Hold (Heavier than last week) Post WOD (Optional): This weeks active recovery or grab some friends and hit…

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Tuesday 9/18

1. Every 3 Minutes x 15 Minutes (5 Sets):*     Run 400m     20 Kettlebell Snatches (1.5/1, 10/side)    2. KB/DB Farmer’s Carry 3x100m, rest 2 minutes between sets. Tough load ACROSS.    *Your score is your slowest split time.    *SAVE THE DATES* -Saturday, October 6th: LIVE FIRE WOD! This event will be highly…

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