W.O.D. 9.23.20

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12pm

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2 Rounds for time of:

500 Meter Row

30 Wallballs (14/20#) to 9/10ft

7 Ring Muscle Ups

500 Meter Row

30 Wallballs (14/20#) to 9/10ft

7 Bar Muscle Ups

Quote: 

"It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change." 

- Charles Darwin

W.O.D. 9.22.20

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7AM

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Meeting ID:826211138960

  12pm

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Meeting ID:88548453602

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"DAMN DIANE"

3 Rounds for Time of: 

15 Deadlifts (205/315 lb) 

15 Strict Deficit Handstand Push-Ups (2/3.5 in)

Quote: 

"Whenever you see a successful person, you only see the public glories, never the private sacrifices to reach them." 

- Vaibhav Shah

W.O.D. 9.21.20

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12pm

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Partner WOD:

For time:

100 Dumbbell Snatch (35/50#)

100 Burpees

100 Pull-ups

100 Single Arm Dumbbell Hang Power Clean and Jerk 

(alternate every 5 per side)

"Partner 1"- Runs 200 Meters while "Partner 2"- is working through the above exercises. When "Partner 1" returns from the run, partners switch and alternate as they continue to chip away at the reps! Exercises must be completed in total in the order they are written.

Quote: 

"If you are not willing to risk the usual, you will have to settle for the ordinary." 

- Jim Rohn

W.O.D. 9.20.20

                                      

                                       

AT HOME WOD:

10-1:00 Rounds: 

25 Air Squats 

Max Reps Clean and Jerk (use dumbbells, a barbell (105/155) or an odd object) 

Rest 2:00 between rounds 

 Record total reps of the Clean and Jerk for all 10 rounds.

Quote: 

“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.” 

– Martin Luther King, Jr.

W.O.D. 9.19.20

TEST DAY- RECORD RESULTS

"EVA"
5 Rounds for time of:
800 Meter Run
30 Kettlebell Swings (53/70#)
30 Pull-ups

Quote: 

“He who believes is strong; he who doubts is weak. Strong convictions precede great actions.”

 – Louisa May Alcott

W.O.D. 9.18.20

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12pm

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Bench Press
3-3-3-3-3

4 Rounds:
AMRAP in 2:00
15 Dumbbell Bench (35/50#)
10 Dumbbell Deadlifts (35/50#)
10 Knees to Elbows
Rest 2:00

Quote:

 “Success is not final, failure is not fatal: it is the courage to continue that counts.”

– Winston Churchill

W.O.D. 9.17.20

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7AM

https://us02web.zoom.us/j/82621113890

Meeting ID:826211138960

12pm

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Meeting ID:88548453602

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AMRAP in 10 Minutes:
2 Rope Climbs 15ft
4 Sandbag Cleans (100/150#)
6 Burpees over Sandbag

Rest 3:00

AMRAP in 10:00
6 Box Jumps (20/24")
8 Dumbbell Step-ups (35/50#)
10 Dumbbell Front Rack Forward Lunge (35/50#)

Quote: 

“Hard times don’t create heroes. It is during the hard times when the ‘hero’ within us is revealed.” 

– Bob Riley

W.O.D. 9.16.20

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12pm

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Meeting ID:88548453602

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4 Rounds for time of:
400 Meter Run
15 Squat Cleans (95/135#)
30 Ab-mat Sit-ups

Quote: 

“Sometimes you don’t realize your own strength until you come face to face with your greatest weakness.”

 – Susan Gale