Monday 9/10/18

Strength
15 mins
Build to a heavy single Squat Snatch

WOD
"Over and Out"
20 power Snatch (95/65)
20 lateral bar hop burpees
20 OHS
20 lateral bar hop burpees
20 squat Snatch

Saturday 9/8/18

TEAM WOD
With a partner
6 min AMRAP
300m Run then max push ups while partner holds a plank (switch as often as needed)
2 min Rest
6 min AMRAP
300m Run then max KBS while partner does a wall sit
2 min Rest
6 min AMRAP
300m run then max Russian twists (medball) while partner does a dead hang from the bar

Friday 9/7/18

WOD
"Brownwood Dallas 5"
50 burpees
then 5 rounds of
10 wallballs
10 S2OH (95/65)
10 pull ups
10 box jumps (24/20)
10 sit ups
then an 800m Run

5 Dallas officers killed in the tragic events on 7/7/2016 where five officers (Lome Ahrens, Michael Krol, Michael J. Smith, Brent Thompson and Patrick Zamarripa) were killed by a shooter in Dallas, TX during a Black Lives Matter rally. "We commemorate them for making the ultimate sacrifice in service to the communities they serve and protect." "Brownwood Dallas 5" was first performed as the workout of the day at their gym 16 days after the attack.

Thursday 9/6/18

WOD
4 Rounds
2 tire flips
2 stone to shoulder
200m sled push
2 rope climbs

Stamina
ROMWOD

Wednesday 9/5/18

Strength
15 mins
Build to a heavy Back Squat triple

WOD
"Instep Inferno"
4 Rounds for Time
400m Run
50 air squats

Tuesday 9/4/18

Strength
Mixed Tabata Holds (6 rounds)
plank hold
superman hold
HS hold

WOD
"Captain Crunch"
4 min AMRAP
3 Rounds
12 deadlifts (95/65)
9 hang cleans
6 push jerks
Rest 4 mins
4 min AMRAP
2 rounds
12 deadlifts (135/95)
9 hang cleans
6 push jerks
Rest 4 mins
4 min AMRAP
1 Round
12 deadlifts (155/105)
9 hang cleans
6 push jerks

Monday 9/3/18

Team WOD
With a partner, only 1 person working at a time, except run can be done together
25 min AMRAP
20 C2B (pull ups, ring rows)
40 alternating DB Snatch
60 Burpees
800m Run (1000m Row)
100 sit ups