Friday WOD 9/28/18

Push Press

Workup to a heavy set of 10 unbroken


“Pick It!”

12 min AMRAP

2 Push Press 115/75

2 Chest to Bar Pull Ups

2 Box Jump Overs 24/20

4 Push Press 115/75

4 Chest to Bar Pull Ups

4 Box Jump Overs 24/20

*add 2 reps each round


Tuesday Team WOD 9/25/18

“Team Grizzly” (teams of 2)
12 min AMRAP (Bear Complex)
Min 1-4 (95/55)
Min 4-8 (115/75)
Min 8-12 (135/95)
Scaled: 75/35, 95/55, 105/65
*Bear Complex =Power Clean+Front Squat+Push Press+Back Squat+Push Press
*teams can pass the bar only after a full Complex has been completed but each athlete can do as many complexes they want before passing the bar.
*each Complex equals 1 Rep

Monday WOD 9/24/18

“Fight Gone Bad!”
Three rounds of:
Wall-ball 20/14
Sumo deadlift high-pull 75/45
Box Jumps 24/20
Push-press 75/45
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.