9-19 WOD

Buy in…
3x
10 Wall Balls
10 Good Mornings
5 Kips

Conditioning…
3 Min AMRAP
20 Pull Ups
30 Wall Balls
40 Swings
50 Up Downs
60 Cal Row
Rest 3 min then
6 Min of above
Rest 6 min then
9 min of above

Cash Out…
400 Meter Walk
Roll Calves and hammies


9-18 WOD

Buy in…
Run 600
15 Goblet Squats
15 Russian Swings
10 Side Planks

Conditioning…
4x
30 Sec Wall Sit
30 Sec Rest
30 Sec Squats
30 Sec Rest
30 Sec FLR
30 Sec Rest
30 Sec Push Ups
30 Sec Rest

Cash Out…
Farmer Carry
Arm Bars


9-17 WOD

Buy in…
3x
7 Push Ups
14 Squats
21 Swings

Conditioning…
5x
1 Min STO
1 Min HPC
1 Min Shuttle
1 Min Rest

Cash Out…
Walk 400
Roll Calves


9-16 WOD

Buy in…
2x
4 TTB
8 Wall Balls

Skill/Strength…
EMOM for 8 Min
Min 1 3 Strict PullUps
Min 2 3 Front Squats

Conditioning…
3x
100 Doubles
4,5,6
Front Squat
TTB

*Idea came form Iota

Cash Out…
Walk 400
Ball on hammy


9-15 WOD

Buy in…
3x
10 Swings
10 Side Planks

Conditioning….
5x
On a 2:30 Clock
Row (400 Men/350 Women)
AMRAP Burpees over the rower
*Rest 2:30

Cash out…
Farmer Carry
Couch Stretch
Roll Quads and Calves


9-12 WOD

Buy in…

3x

100 Meter Run

10 Wall Balls

3 Strict Pull ups

Conditioning…

“208 Pick your Poison”

Thrusters

Pull Ups

* You choose the weight, the heavier you choose the less reps you have to do.

5-1 (175/115)

6-1 (155/105)

7-1 (135/95)

8-1 (115/75)

9-1 (95/65)

10-1 (75/55)

11-1 (55/45)

12-1 (45/35)

Cash Out…
Easy 400 meter walk
Mobilize with a ball. Your choice


9-11 WOD

Buy in…
3x
15 Jumping Jacks
30 Mtn Climbers

Conditioning…
25 Min AMRAP
100 Meter Run
5 Push Ups
10 Sit Ups
20 Double Unders
* Rest 1 Min

Cash Out…
2:00 Plank
10 Supermans
Roll Quads (At least 2:00)


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