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2×8:00

  • September 26, 2021
Two Rounds, 8:00 Clock
800 Meter Run Buy-in

AMRAP w/Remaining Time:
30 Double Unders
10 Handstand Push-ups
10 Hang Power Cleans (115/85)
*Rest 3:00 between rounds, score separately

– Level 2 –
800 Meter run
30 Dubs/30s Practice
(95/65)

– Level 1 –
400 Meter run
30 Tall Singles
(75/55)

A Friday Grind

  • September 23, 2021
– RX –
For Time:
100m Run
100 Lateral Hops Over Barbell
100m Run
30 Hang Power Cleans (135/95#)
100m Run
3:00 Plank Hold
100m Run
30 Front Rack Lunges (135/95#)
100m Run
100m KB Farmer Carry (70/53#)
100m Run

– Intermediate –
For Time:
100m Run
100 Lateral Hops Over Barbell
100m Run
30 Hang Power Cleans (95/65#)
100m Run
3:00 Plank Hold
100m Run
30 Front Rack Lunges (95/65#)
100m Run
100m KB Farmer Carry (50/35#)
100m Run

– Beginner –
For Time:
100m Run
50 Lateral Hops Over Barbell
100m Run
30 Hang Power Cleans (45/35#)
100m Run
1:30 Plank Hold
100m Run
30 Front Rack Lunges (45/35#)
100m Run
100m KB Farmer Carry (35/26#)
100m Run

A 2×8 Wednesday

  • September 21, 2021
– Rx –
2 Rounds, 8:00 Clock:

150 Double Under Buy-in

With remaining time, AMRAP of:
10 Power Cleans (135/95)
10 Front Squats
10 Toes-to-Bar
*Rest 3:00 between rounds, score separately and begin from the top each round

– Level 2 –
2 Rounds, 8:00 Clock:

150 Double Under Buy-in (or 2 minute max attempts)

With remaining time, AMRAP of:
10 Power Cleans (95/65)
10 Front Squats
10 Toes-to-Bar
*Rest 3:00 between rounds, score separately and begin from the top each round

– Level 1 –
2 Rounds, 8:00 Clock:

150 Tall Single Under Buy-in (or 2 minute max attempts)

With remaining time, AMRAP of:
10 Kettlebell Swings
10 Goblet Squats
10 Hanging Knee Raise/V-ups
*Rest 3:00 between rounds, score separately and begin from the top each round

A Mile The Hard Way

  • September 20, 2021
– Rx –
16 Rounds, 2:00 Clock:
100 Meter Run
6 Weighted Step Overs (50/35) (24/20)
*Sprint & rest
*Rx+ 8 step overs

– Level 2 –
16 Rounds, 2:00 Clock:
100 Meter Run
6 Weighted Step Overs (35/25) (20/16)
*Sprint & rest

– Level 1 –
16 Rounds, 2:00 Clock:
50 Meter Run
6 Step Overs (20/16)
*Sprint & rest

Baseline

  • September 19, 2021
For time:
• Row 500m
• 40 Air Squats
• 30 Sit-ups
• 20 Push-ups
• 10 Pull-ups

Run With A Wall Ball?! Yep!

  • September 16, 2021
– RX –
For Time:
800m Run
40 Wall Balls (20/14#) (10/9-ft.)
400m Weighted Run (20/14#)
20 Wall Balls
400m Weighted Run
20 Wall Balls
800m Run
40 Wall Balls

– Level 2 –
For Time:
800m Run
40 Wall Balls (14/10#) (10/9-ft.)
400m Weighted Run (14/10#)
20 Wall Balls
400m Weighted Run
20 Wall Balls
800m Run
40 Wall Balls

– Level 1 –
For Time:
400m Run
20 Wall Balls (10/6#) (10/9-ft.)
200m Weighted Run (10/6#)
10 Wall Balls
200m Weighted Run
10 Wall Balls
400m Run
20 Wall Balls

The Interval Burn

  • September 15, 2021
– Rx –
8 Rounds For Reps:
1:00 Max Calorie Row
*Rest 1:00
:30 Max Pull-ups
:30 Max Push-ups
*Rest 1:00
*Score is total reps between all 8 rounds of all 3 movements

– Level 2 –
Substitute for:
Banded Pull-ups
Knee Push-ups

– Level 1 –
Jumping Pull-ups/Ring Rows
Knee/Box Push-ups

Squats & T2B – 21-15-9

  • September 12, 2021
– Rx –
21-15-9 For Time Of:
Back Squats (135/95)
Toes-to-Bar

– L2 –
21-15-9 For Time Of:
Back Squats (95/65)
Toes-to-Bar/Near Bar

– L1 –
21-15-9 For Time Of:
Back Squats (45/35)
Toes-to-Bar

10:00 WOD – Just You and Your “Buddy”

  • September 10, 2021
2 Rounds, Scored Separately
Round 1 – 10:00 Clock:
800 Meter Run Buy-in

AMRAP w/Remaining Time:
15 Air Squats
20 Plate Russian Twists (45/25)
10 Ground To Overhead (plate)
10 Overhead Walking Lunges (plate)

*Rest 3:00

Round 2 – 10:00 Clock:
1K/800 Meter Row Buy-in

AMRAP w/Remaining Time:
15 Air Squats
20 Plate Russian Twists (45/25)
10 Ground To Overhead (plate)
10 Overhead Walking Lunges (plate)

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