“Heavy Day” – Tuesday 9/15
Warm Up:3-5 Rounds or 5:00: 5 Deadlifts5 Muscle Cleans:30 Alternating Elbow Up Rack Position Stretch5 Strict Press5 Burpees WODPower Clean & Jerk3-3-2-2-1-1-1-1-1 Level 2:Power Clean & Jerk3-3-2-2-1-1-1-1-1 Level 1:Power Clean &...“Jason” – Monday 9/14
Warm Up:Warm-up AMRAP 5:6 Alternating Scorpion Stretch8 Unweighted OH Lunges In Place6 Single Arm Ring Rows (3 Each Arm)4 SLOW MOTION Wall Squats or Counterbalance Squats WOD For Time:100 Air Squats5 Muscle-Ups (or 5 pushup/5pullups)75 Air Squats10 Muscle-Ups...“Emerald” – Saturday 9/12
Warm Up:Dynamic / Movement Standards WOD:0:00-10:00:21-15-9Wall Ball Shots (20/14#)Deadlift (225/155#) 10:00-20:00:21-15-9Wall Ball ShotsPower Clean (135/95#) 20:00-30:00:21-15-9Wall Ball ShotsPush Press (95/65#) Level 2:0:00-10:00:21-15-9Wall Ball Shots...“Aragonite” – Friday 9/11
Warm UP: 3 Sets::30 Windmills Forward:30 WIndmills Backward:30 Standing Wall Slides:30 Alternating Overhead Lunge WODEMOM 8:Even: 7 Strict PressOdd: 7 Strict Pull-Ups EMOM 8:Even: 5 Strict PressOdd: 5 Strict Pull-Ups EMOM 8:Even: 3 Strict PressOdd: 3 Strict Pull-Ups...“Chief” – Wednesday 9/9
“The Chief”5 Rounds:3min. AMRAP3 Power Cleans (135/95#)6 Push-ups9 Air SquatsRest 1min. b/t rounds Level 2:”The Chief”5 Rounds:3min. AMRAP3 Power Cleans (95/65#)6 Push-ups9 Air SquatsRest 1min. b/t rounds Level 1:”The Chief”5...“Sulfur”
Warm Up:AMRAP 6:10 Alternating Hamstring Scoop Stretch10 Elbow to Instep5 DB Deadlifts5 Slow Wall Squats5 DB Push Press WODAMRAP 10:10 DB Alternating Snatches (50/35#)10 Double DB Hang Squat Clean Level 2:AMRAP 10:10 DB Alternating Snatches (35/25#)10 Double DB Hang...
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