Tuesday, September 26

50 sit ups
40 push ups
30 box jumps (24/20)
20 pull ups
10 HSPU
40 sit ups
30 push ups
20 box jumps
10 pull ups
30 sit ups
20 push ups
10 box jumps
20 sit ups
10 push ups
10 sit ups

Sheina Nilsen
Monday, September 25

Buy In 100 D/U (200 S/U)
5rds:
10 KB Thrusters right arm (1.5/1)
200 m row
10 Kb Thrusters left arm
200 m row
Then
Cash Out 100 D/u (200 S/U)

Sheina Nilsen
Saturday, September 23

Teams of 2
4 min AMRAP
40 burpees
30 wall balls (20/14)
20 box jumps (30/24)
1 minute rest
6 min AMRAP
same movements above
1 minute rest
8 min AMRAP
same movements
*each partner does 1 rep @ a time
*start back @ burpees @ the
beginning of each AMRAP
*score=total reps


 

Sheina Nilsen
Friday, September 22

15 min Clock
1 minute Push Up
2 minutes Front Squats (135/95)
3 minutes Pull Ups
4 minutes Back Squats (135/95)
5 minutes calorie row
score= reps + calories

Sheina Nilsen
Wednesday, September 20

10 min EMOM:
1 high hang snatch (95/65)
1 hang snatch
1 power snatch
1 squat snatch
2 minute rest
10 min AMRAP
1 high hang snatch (115/75)
1 hang snatch
1 power snatch
1 squat snatch
* score= AMRAP score

Sheina Nilsen
Saturday, September 16

Teams of 2:
2 Rds:
Row 1000
100 Sit-ups
75 Wall Balls (20/14)
50 Squat Clean & Jerk (95/65)
25 Pull Ups
6 Rope Climbs
*1 partner works at a time
 

Sheina Nilsen
Friday, September 15

TEST WEEK


Fight Gone Bad
3 rds: 1 minute stations
Wall balls (20/14)
SDHP (75/55)
Box Jumps (24/20)
Push Press (75/55)
Calorie Row
1 minute Rest
score= total reps

Sheina Nilsen
Wednesday, September 13

TEST WEEK
Granny
50 D/U
50 sit ups
6 Clean & Jerks (135/95)
40 D/U
40 sit ups
6 C&J
30 D/U
30 situps
6 C&J
20 D/U
20 sit ups
6 C&J
10 D/U
10 sit ups
6 C&J

Sheina Nilsen
Monday, September 11th

9/11 Tribute Wod
2001 m row
9 deadlifts (275/185)
11 Toes to Bar
343 D/U (firefighters killed)
71 sit ups (police officers killed)
16 box jumps (30/24) (16th annv.)
2016 m run (people killed in towers)


 

Sheina Nilsen
Saturday, September 9

Teams of 2
100 KB swings (1.5/1)
400 m run
100 Thrusters (45/35)
400 m run
100 med ball sit ups (20/14)
400 m run
100 med ball cleans (20/14)
400 m run
*run together, split the reps, 45 min cap

Sheina Nilsen