Tuesday Sept. 15th WOD

Friday Sept. 11th WOD

W/Up 2rds

10 pushups

30 jumprope

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench Press: body weight

Clean 3/4 body weight

Set up three bars and storm through for time

c/o

50 situps

Thursday Sept. 10th WOD

CFWU

Wod 4rds

800m run

rest as needed btwn efforts

c/0

stretch

Wednesday Sept 9th WOD

W/Up

Run 800m

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pullups, the second 8 are pushups, the third 8 intervals are situps, and finally, the last 8 intervals are squats. There is no rest btwn exercises.

post total reps from all 32 intervals

c/o

stretch

Tuesday Sept 8th WOD

W/up

Row 500m

WOD

Deadlift 5-5-5-5-5 reps

c/o

30 ghd situps

20 double unders

Monday Sept 7 WOD

W/up
cfwu


WOD

3rds
21 Pullup
15ft rope climb 3 ascents
row 500m

Saturday Sept 5th Team WOD

warmup 2rds

15 situps

15 back ext

"Team Murph"

teams of 2

1 mile run (alternating every 400m)

100 pullups

200 pushups

300squats

1 mile run (alternating every 400m)

Each team takes turns running w/ their team mate. One person running at a time. And one person at a time doing reps.