01
10
2022
Run Lunge Sit-ups
AMRAP 20 min 400m run 25 walking lunges 25 sit-ups
29
09
2022
Row and Strict Pull-ups
Pre wod 3 x 500m row efforts 3 rounds 500m row 10 strict pull-ups
28
09
2022
Power Snatch Back Squats
EMOM 20 min 3 power snatch (70/50kg) 5 back squats (70/50kg)
27
09
2022
Burpees and Devil Presses
AMRAP 16 min 14 burpees 12 DB lateral step-ups (60/50cm) (22.5/15kg) 10 DB devils press
26
09
2022
Eight Pack
For time: 1-10 over-unders 10-1 deadlift (100/70kg) 5 barbell roll-outs between each set
25
09
2022
Wall ball shots push-ups TTRings
2 rounds 50 wall balls (9/6kg) 40 push-ups 30 toes-through-rings
24
09
2022
Abbate – Hero Workout
1-mile run 21 clean and jerks (60/40kg) 800m run 21 clean and jerks (60/40kg) 1-mile run
23
09
2022
20 min AMRAP Carry Renegate Row
AMRAP 20 min 100m SA Farmers Carry – left arm (22.5/15kg) 20 alt. DB Renegade Rows 100m SA Farmers Carry – right arm 40 Double-unders
22
09
2022
Thrusters Pullups Situps
For total reps 4 min. DB Thrusters (22.5/15kg) 3 min. Pull-ups 2 min. Sit-ups 1 min. Lateral DB jump-overs -Rest 2 min- 2 min. DB thrusters (22.5/15kg) 90 sec. Pull-ups 1 min. Sit-ups 30 sec. lateral DB jump-overs
20
09
2022
Row Bike Clean Snatch
4 Rounds for time (2 rounds each) Odd rounds: 40/30 Cal Row 10 Hang Power Cleans (60/40kg) Even rounds: 30/24 Cal Air Bike 10 Hang Power Snatches (60/40kg)
19
09
2022
OH Squats and burpees
21-15-9 reps of: Overhead squat (70/50kg) Bar facing burpees
18
09
2022
Partner WOD – AMRAP 20 min
While one person runs 400m. The other person performs AMRAP of: 5 plate ground to overhead (20/10kg) 10 plate sit-ups 15 plate squats
17
09
2022
Colin
6 rounds 400m carry (22.5/15kg) 12 push press (50/35kg) 12 box jumps (60/50cm) 12 sumo deadlift high pulls (50/35kg)
16
09
2022
DUs Box jumps Ring Dips
AMRAP 16 min 40 double-unders 20 box step-ups (60/50 cm) 10 ring dips
15
09
2022
hang squat snatches carry
5 rounds 5 hang squat snatches (70/50 kg) 100m KB front rack carry (24/16 kg) 5 single arm KB jerks – each side
13
09
2022
Squats Hold Swings
For time 40-30-20-10 Air squats Handstand hold (seconds) Russian KB swings (32/24 kg)
12
09
2022
Chipper in September
For time 50 Good mornings(20/15kg) 40 DB slam (15/10 kg) 30 Chest-to-bar pull-ups 20 Parallette pass-throughs 10 Ring muscle-ups