Monthly Archives: September 2015

10-1

buy in(2rounds)
10m-broad jump
10m-duck walk
10m-inch worm

W.O.D.
5min.-row
1min.-slamballs
5min.-sled push(relay)
1min.-plank
5min.-farmers (relay)
1min.-bar hang

cash out
-3 arm bar stretches each arm(hold for a 5count
-roll/stretch

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9-30

buy in(2rounds)
10-wall squats
30-singles

skill/strength(6min. E2mom)
8-front squats

W.O.D.(11.2 15min.Amrap)
9-deadlifts(155/100)
12-push ups(hand release)
15- box jumps(24/20)

cash out
-rotator exercises
-roll/stretch


9-29

Buy in(2rounds)
20-halos(10L+10R)
10-up downs
20-bar touches

W.O.D(18min.Emom)
1st-2-TGU’S(1L+1R)
2nd-swings
3rd-200m run

cash out
2-2min. sprints on machine of your choice.
roll/stretch


9-28

Buy in(2rounds)
10-kang squats
20-pass throughs

skill/strength(5min. Emom)
2-strict presses

W.O.D.(4rounds)
3-rope climbs(bring your socks)
25-wall balls 20/14

cash out
-1min.-couch stretch each leg
-hammy stretch
-roll/stretch


9-25

Buy in(2rounds)
10-kang squats
10-burpees

W.O.D.(Cindy)
20min.Amrap
5-pull ups
10-push ups
15-squats
Will have an rx+ version at the gym👅

cash out
-hammy stretch
-roll/stretch


9-24

Buy in(3 rounds)
10m-bear crawl
10m-inchworm
10m-broad jump

W.O.D.(20 min. Emom)
1st-farmer or pinch carry
2nd-10 floor presses with kettlebell(5L+5R)
3rd-100m-run
4th-10 single leg deadlifts with kettlebell

cash out
-1min.-couch stretch each leg
-rotator exercises
-roll/stretch


9-23

Buy in(2rounds)
20-halos(10L+10R)
20-around the worlds(10L+10R)
5-pry squats

skill/strength(8min. E2mom)
8-front rack lunges(4L+4R)

W.O.D.(14min.Amrap)
8-shoulder to overhead 115/75
8-HPC 115/75
8-pull ups

cash out
1min.- bar hang
roll/Stretch