400m Run
20 Toes 2 Bar
20 Back Extensions
Burgener Warm-up

Strength

Snatch
EMOM For 10 Minutes Perform 3 Snatches @ 70% 1RM

WOD

12 Minute AMRAP
100M Sprint
3 Snatches (95#, 65#)
5 Handstand Push-ups

Warm-up

100 Double Unders
10 Pull-ups
20 Push-ups
30 Squats
Mobility

WOD

“Morrison”

50-40-30-20-10 Reps of
Wall Balls (20#, 14#)
Box Jumps (24”, 20”)
KB Swings (53#, 35#)

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Warm-up

2 rounds of
200m Run
15 Hollow Rocks
15 Shoulder Taps
Mobility

Strength

Barbell Turkish Get-up
3x3x3 Each Arm

WOD

3 Rounds for Time:

400m Run
15 Second Single Arm Hang Right Arm
5 Barbell Turkish Get-ups Left Arm (45#,35#)
15 Second Single Arm Hang Left Arm
5 Barbell Turkish Get-ups Right Arm (45#, 35#)
30 Second L-Sit Hold

Warm-up
400m Run
20 Toes 2 Bar
30 Back Extensions
30 Squats
Mobility

Max Effort Monday!
Work up to 1 RM Front Squat

Work up to 1 RM Clean and Jerk

Cash Out
Max Effort 1000M Row for Time

Post all three scores on the board.

Brooke and Sarah getting ready for 100 Toes 2 Bar!

Warm-up
Tabata Push-up/Plank
Tabata Jumping Lunges
Mobility

Strength
Cleans
Touch and Go
3-3-3-Max Reps-3-3-3
50%/3-60%/3-70%/3-80% Max Reps
Then back down the ladder

WOD
“Annie”

For Time
50-40-30-20-10 Reps of
Double Unders
Sit-ups

Warm-up
400m Run
20 Shoulder Presses with empty bar
30 Squats
Mobility

Strength
Work up to 1RM Weighted Pull-up

WOD
15 Minute AMRAP
5 Behind the Neck, Snatch Grip, Press (95#, 65#)
10 Ring Dips
15 Squats

Warm-up

2 Rounds of

250m Row
Bear Crawl
Crab Walk
Inchworm

 WOD

“Wood”

5 Rounds for Time:

400m Run
10 Burpee Box Jumps (24,20)
10 Sumo Deadlift High Pulls (95#, 65#)
10 Thrusters (95#, 65#)
1 Minute Rest

Warm-up
400m Run
20 Toes 2 Bar
30 Squats
400m Run
Mobility

Strength

Snatch

EMOM Perform 3 Snatches @80% 1RM for 10 Sets

WOD

For Time:

100 Toes 2 Bar
Start the WOD and Each Minute with 10 Push-ups

Justin is always smiling!

Warm-up

100 Double Unders
50 Sit-ups
30 Push-ups
Mobility

Strength

Push Jerk
3x3x3x1x1

WOD

10-9-8-7-6-5-4-3-2-1 Reps for Time of:

Push Jerk
Front Squat
(135#, 95#)

Warm-up

2 Rounds of
250m Row
20 Ground 2 Overhead
20 Jumping Lunges

Strength

Overhead Squat
3x3x3x3x3

WOD

5 Rounds for Time:
20 Wall Balls (20, 14)
20 Box Jumps (30, 24)