9-23

-Buy in

5-1 bear complex
-W.O.D.( OH No Curtis P)

For Time

100 Curtis P’s (105 lbs/70 lbs)

One Curtis P comprises one Power Clean, one Lunge (each leg), and one Push Press.

(* we will change the weight to 115/75 for RX*)
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100m-farmers carry

Roll/stretch


9-22

-Buy in(2 rounds)

15-med ball cleans

5- burpees

15-Toes to wall
-W.O.D(10 min. Emom)

1st-(15-20)-swings

2nd-2-rope climbs

*Rest 1 min.*

– (10 min. Emom)

1st-6 single leg deadlifts (3L+3R)

2nd-(15-20) air squats
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1-1 min. Sprint

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9-21

-Buy in(3 rounds)

5-wall squats

10-up downs

20-jumping jacks
-skill/strength(8 min. E2mom)

1-strict press+2-push presses+3-jerks
-W.O.D.(10 min. AMRAP)

5-STO 115/75

10-hang power cleans 115/75

5-ab wheels 
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100m-farmers walk

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9-20

-Buy in(3 rounds)

20-halos (10L+10R)

20-around the worlds(10L+10R)

5-pull-ups
-W.O.D.(2 rounds)

30-sit-ups

30-lunges

30-hanging knee raises

30-wall balls

*at some point walk 400m with 90 lbs on the small sled*
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2-30 sec. sprints of your choice

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9-19

-Buy in(3 rounds)

5-kang squats

20-bar touches
-skill/strength(8 min. E2mom)

3- front squats
-W.O.D.(4 min. AMRAP)

5- box jumps 24/20

10-slam balls 

*Rest 2 min.*

4 min.(AMRAP)

5-burpees

100m-run
-cash out

1min. -Couch stretch

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9-16

-Buy in 

5-1 bear complex
-W.O.D.(“COE”)

10 Rounds For Time

10 Thrusters (95 lbs)

10 Ring Push-Ups
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Work on skills

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9-15

-Buy in(3 rounds)

10m-bear crawl

10m-lunge

10m-inch worm
-W.O.D(20 min.)

200m-sled pull (any way you want) you choose your weight!!!

Then AMRAP of 20-double unders or 60 singles and 50-flutter kicks.

Rotate every time a group finishes the sled pull ( wait for the last person before you rotate!)
-cash out 

3-arm bars each side

Roll/stretch