WOD 9/6/19
STRENGTH/ACCESSORY WORK Bar Muscle Up Drills WOD “Ra’s al Ghul” 8 Strict Pull Ups 16 Box Jump Overs (24/20) 24 AbMat Sit…
STRENGTH/ACCESSORY WORK Bar Muscle Up Drills WOD “Ra’s al Ghul” 8 Strict Pull Ups 16 Box Jump Overs (24/20) 24 AbMat Sit…
STRENGTH Every 1:30 x 8 Power Clean + Clean (Pick Load) WOD “Poison Ivy” 13 Minute AMREP…. Increasing by 3 reps… 3…
STRENGTH Every 1:30 x 8 Snatch + Overhead Squat (Pick Load) WOD “Joker” 1-10 Toes to Bar 10-1 Deadlift (225/155) –FT– Toes…
WOD “Morrison” 50-40-30-20-10 Wall Balls (20/14) Box Jumps (24/20) Kettlebell Swings (53/35) –FT– U.S. Army Specialist Scott Morrison, 23, of Blue Ash,…
WOD “King Moonracer” 10 Dumbbell Hang Split Snatch- Right (40/30) 1 Rope Climb 10 Dumbbell Hang Split Snatch – Left (40/30) 1…
WOD “Hermey” 15-9-6-3-3-6-9-15 Toes To Bar Box Jumps (24/20) Calorie Row –FT– Post Wod: :20/:40 x 6 Hollow Holds
STRENGTH Every 2 Minutes x 6 3 Position Snatch (pick load) High Hang, Above Knee, Below Knee WOD “Yukon Cornelius” 10-5-6-2-6-2-6-2 Back…
WOD “Fireball” 17 Minute AMRAP of… 12 Burpee to Plate 25′ Overhead Plate Lunge (45/35) 100m Run 12 Double Dumbbell Hang Power…
STRENGTH Every 2 Minutes x 5 3 Power Cleans (does not have to be Touch-n-Go) WOD “Bumble” OTM- Alternating (18 Minutes )…