Monday – 9/26/22

by Anni | Sep 25, 2022

A: 10-min EMOM of:
3 Strict Presses + 3 Push Presses + 2 Burpees

B: For Time
15 Toes to Bar
30 Dumbbell Lunges
15 Toes to Bar
20 Dumbbell Lunges
15 Toes to Bar
10 Dumbbell Lunges

Saturday – 9/24/22

by Anni | Sep 23, 2022

For Time:
250m Row
40 KB/DB Thrusters (24/35 or 25/35)
20 Burpees
500m Row
20 Burpees
40 KB/DB Thrusters (24/35 or 25/35)
250m Row

Friday – 9/23/22

by Anni | Sep 22, 2022

A: 3 Rounds of 2 Reps: Tempo Pause Squats (10 seconds down, 10-second hold @50%)

B: 3 Rounds of 6/6 Reps: Staggered Romanian Deadlifts (@40% of your regular deadlift)

C: 6 Rounds of Supersets:
3 reps of 8 second count push ups (RX+ deficit push-ups up to 2” plates)
30 second Planks

Thursday – 9/22/22

by Anni | Sep 21, 2022

WOD
A: 7-min AMRAP of:
15 Burpees to Target (try for 6” above finger tips)
200m Sandbag Carry

B: 3-min Rest

C: 7-min AMRAP of:
30 Double Unders
R20/L20 DB Snatches (50/35)

Endurance
A: 1 mile Run (Run for 45 seconds, Walk/jog 45 seconds)
B: 1600m Row (Sprint 45 seconds, Easy Row 45 seconds)
C: 400m Run AFAP
C: 500M Row AFAP

Wednesday – 9/21/22

by Anni | Sep 20, 2022

A: 5 Rounds For Time (5-min Cap)
5 Push Presses
10 Wall Balls (20/14 – 10/9)
5 Thrusters (95/65)
10 Push-ups
Directly into

B: 5 Rounds for Time (5-min Cap)
5 Toes to bar
10 Double Unders
5 Pull-ups
10 ABMAT “Butterfly” sit-ups

C: Rest 2 Minutes
D: 2 minute AMRAP of:
10 Clusters (95/65)
10 Toes to Bar