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Tuesday Sept 26th WOD


Happy Birthday to me!!!!

Strength: Back Squat 5x3 (add 5-10lb from last week)

Single Arm DB Row 3x10

Its my birthday and we will Deadlift if I want to!!!! ;-)

Conditioning:

4 Rounds for Time (20min total) • Every 5 Min - complete 1 Round as fast as possible • 10 Unbroken Deadlifts (225/155)(185/135) 100 Dubs or 200m Run 10 Unbroken Deadlifts • Rest remainder of 5 Min


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Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches

Strength: 10 Min EMOM 1 Deadlift 2 Hang power clean 2 Push press Conditioning: 50 Alt step ups (45/25)(40/20) 30 Thrusters (95/65)(75/55) 50 Alt step ups 30 Push Press 50 Alt step ups