MONDAY 10.1.2018 WOD

“CHALLENGE WOD” 6 Min AMRAP 1 RM Front Squat Rest 2 Min 6 Min AMRAP 3 Power Cleans 135/95 6 Cal Row 9 Box Jump Overs 24/20 Modify 1 RM Box Squat Lighter Step-Up...

SUNDAY 9.30.2018 WOD

WARMUP: 2 Rounds: 60″ Jump Rope 60″ Side Plank Right and Left (Raise Leg to Make it harder see attachment) 30″ Pigeon Stretch/Sweep 20 Feet Elevated Psoas Marches General Reverse Lunge Technique PART I: 18 Minute Clock 3 x 8 Back Rack Reverse Lunge...

SATURDAY 9.29.2018 WOD

“MUMBO NUMBER 5” (W/ A Partner Break It Up However You See Fit) 3 RDS 10 DB Thrusters 50/35 20 Chin-Ups 30 Back Squats 185/125 400 M Run (One Person At A Time) 50 Decline Push-Ups Modify Single DB Banded OR 2x Ring Row Lighter Or From Rack...

SATURDAY 9.29.2018 STAMFORD STRONG

3 sets 5 sandbag front squats hold at parallel 2 sec 5 1/4 sandbag squats 2 sets 150 ft farmer carry 150 ft sandbag carry 12 min emom Bear complex 5 min emom 5 heavy Yates rows 5 heavy barbell bicep...

FRIDAY 9.28.2018 WOD

PART 1 “17.2” 12 Min AMRAP 2 Rounds 50 ft Dumbbell Walking Lunges 50/35 16 Toe-to-Bars 8 Dumbbell Power Cleans 50/35 2 Rounds 50 ft Dumbbell Walking Lunges 50/35 16 Bar Muscle-Ups 8 Dumbbell Power Cleans 50/35 Modify 35/20 Or Single KB Knee-Ups Or AB-Mat Sit-Ups KB...