Monthly Archives: September 2022

Complete in order for time:
50X- Wall Ball (20/14)
40X- Hand Release Push-up
30X- DB Thruster (35/25’s)
20X- Strict Pull-ups
10X- Burpees Over […]

Pause Sumo Deadlift- 3X5@60% or RPE5.
*15 min cap. 

Complete: 6-9-12-9-6. 
DB Front Squat (55/35’s) 
Pause BB Inclined Row […]

Bench Press- 5X8@65% or RPE5.
*16 min cap.

Start on any circuit. Complete 4X10 on each. Rest 90 sec […]

AMRAP in 5 min on each. Rest 2 min between.
C1:
6 cal- Bike or Row 
10X- Sit-up

C2: […]

L.B. Back Squat- Est. a 10RM or 5X8@RPE5.
*16 min cap.

Start on either circuit. Complete: 12-10-8-6. Rest 1 […]

Complete strength in any order:
Sumo Deadlift- 4X3@75% or 4X10@RPE5.
Bench Press- 5X2@85% or 4X10@RPE5.
*24 min cap.

Once […]

Partner WOD for time:
C1: 4 rounds each.
20X- KB Goblet Squat (35/25)
5X- Burpee Over Box
C2: 4 rounds each.
20X- DB […]

L.B. Back Squat- 6X2@80% or 5X8@RPE7. *16 min cap.

Complete 4 Rounds:
8X- Single Leg Stand-up (55/35) RL=1
15X- […]

Bench Press- Est. a 10RM *16 min cap.

Start on either circuit. Complete 4X10 on both. Rest 1 min […]

Start on any circuit. Complete 4 sets. Rest 90 sec after set.
C1: 
8X- BB Reverse Grip Bent-over Row (135/105)
12X- DB Hammer […]