Thursday

091919

•••

13 Min AMRAP

10 AbMat Sit-ups

9 HRPU

8 DB Box Step Ups

1 Rope Climb

Wednesday

091819

•••

For Load

Buy in: 15/12 Calories

5-3-1-1-1-3-5

Squat Clean and Jerk

Tuesday

091719

•••

Front Squat: Single

•

10 RFT

9 Thrusters 95/65

35 Double Unders

No Score Monday

091619

•••

18 Min AMRAP

8 Toes to Bar

10 DB Hang Clean and Jerk 50/35

8 Calories

Friday

091319

•••

400m row or 850m bike 

Then two rounds of:

15 Cleans 135/95

15 Toes to Bar

•

400m Row or 850m Bike 

Then two rounds of:

20 Deadlifts 135/95

20 HSPU

Thursday

091219

•••

10 Min AMRAP

2-4-6-8-10…. etc. 

Dumbbell Squat

Dumbbell Snatch

Burpee Over Dumbbell

Wednesday

091119

•••

For Time: 

2001m Run, then: 

4 Rounds: 

9 Thrusters

11 Knees to Elbow

•

Our 9/11 WOD is back, but got a slight overhaul from last year.

Tuesday

091019

•••

For Load: 

E3MOM 

Buy In: 15/12 Calories 

Overhead Squat

7-5-3-3-3-5-7

No Score Monday!

Monday

090919

•••

Back Squat: Heavy Single

•

15 Min AMRAP

200m Run 

2 Rope Climbs

10 Hang Power Cleans 115/85

Friday

090619

•••

2 Total Rounds of the following:

400m Row Or 850m Bike

Then 3 Rounds:

10 DB Squat Snatch 50/35

40 Double Unders