10-1 WOD

Buy in…
600 Meter Run
15 Grasshoppers

Conditioning…
16 Min AMRAP
200 Meter Plate Carry (Bear hug)
10 Plate Sit Ups
10 Overhead Walking Lunges

Cash Out…
2:00 Plank
Arm Bars
Roll Quads


9-30 WOD

Buy in…
3x
10 Side Planks
10 Russian Swings
10 KB Thrusters

Skill/Strength…
EMOM for 8 Min
Do 5-10 Push Ups every minute with solid form

Conditioning…
3 Min ROW for Cals
Rest 2 Min
Then
3x
10 HPC
10 Burpees Over the bar

Cash Out…
Farmer Carry
Roll Quads and Calves


9-29 WOD

Buy in…
12-9-6
Up Down
Jumping Jack
*Start and End with 30 Mtn Climbers

Skill/Strength…
EMOM for 10 Min
Min 1 – 3 Front Squats
Min 2 – 1 Strict Muscle Up or 3 Strict Pull Ups or 1 static hold over the bar

Conditioning…
30-20-10
Wall Ball
TTB

Cash Out…
400 Meter Walk
Couch Stretch
Ball on hammy


9-26 WOD

Buy in…
3x
3 Strict Pull Ups
10 Meter Hop
10 Meter Bear Crawl

Conditioning…
“Russian Swing Helen”
3x
400 Meter Run
21 Russian Swings
12 Pull Ups

Cash Out…
Walk 200
Roll Quads
Ball on shoulders


9-25 WOD

Buy in…
Run 400
10 Tuck Jumps
10 Side Planks

Conditioning…
24min 30sec. 30sec.off
-Farmers or pinch carries
-kb Dl’s
-up downs or burpees
-double unders or singles

Cash Out…
Bridge Work
Ball on hammy


9-24 WOD

Buy in…
9-6-3
Strict press with a bar
Strict TTB
Lunge

Conditioning…
15 Min AMRAP
6 STO
12 Sit Ups or butt ups
24 Russian Swings
*At some point row 750 Meters

Cash Out…
Walk 400 Meters
Couch Stretch
Roll quads


9-23

Buy in…
50 Mountain Climbers
25 Jumping Jacks

Skill/Strength…
10 min to work on Turkish Get Ups

Conditioning…
3x
On a 3 min clock
400 Meter Run
50 Flutter Kicks
AMRAP of bar touches
*rest 3 min
*scale with a shorter run

Cash out…
2:00 Plank
Roll Quads
Work on shoulders with bands


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