top of page

9/2 WOD


6 Minute AMRAP:

3 Thrusters (115/85)

6 Toes to Bar

9 Kettlebell Swings (53/36)


Rest 4 Minutes


8 Minute AMRAP

6 Thrusters (95/65)

9 Toes to bar

12 Kettlebell Swings


Rest 4 Minutes


10 Minute AMRAP

9 Thrusters (75/45)

12 Knees to Chest

15 Kettlebell Swings

22 views0 comments

Recent Posts

See All

2/21 WOD

7 Rounds 500 Meter Row Rest 1 minute between rounds Then Elevated Box Rows From Rig 4x15 Then 4 Sets - Rest as needed 30 Flutter Kicks 15 V-ups

2/20 WOD

Deadlift 2 x 3 @ 80% 2 x 3 @ 85% 1 x 3 @ 87% 1 x 3 @ 90% *In Between deadlift set 4 x 15 Incline Dumbbell Bench Press Then EMOM 25 Minute #1 - 15/12 Cal Row Minute #2 - 10 Burpees Minute #3 - 15 Kettl

2/16 WOD

Squat Snatch Waves EMOM 9 Minutes Minute #1 - 2 Reps Light Minute #2 - 2 Reps Light/Moderate Minute #3 - 3 Reps Moderate Then Back Squat 2x3 @ 80% 2x3 @ 82% 2 x 3 @ 85% 2 x 3 @ 90% Then For Time 15-12

bottom of page