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WODs 9/9/19 - 9/15/19

Monday: Tyler CFP Version (Time)


5 Rounds for time

7 Bar muscle ups (Scale: Chest to bar/ kipping pull ups)

21 Sumo deadlift high pulls (95/65)

Tuesday: Coffland


Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

800-m run (Scale: 400m)

30 push-ups (Scaled: 15)

Wednesday: 9-11 Hero WOD


2001m Row or 2001m Run (1.25 miles)

11 Box Jumps (30″ / 24″)

11 Thrusters (125# / 85#)

11 Burpee Chest to Bar Pull-ups

11 Power Cleans (170# / 120#)

11 HSPUs

11 KB Swings (2 pood / 1.5 pood)

11 Toes to Bar

11 Deadlifts (170# / 120#)

11 Push Jerks (110# / 75#)

2001m Row  or 2001m Run (1.25 miles)

Thursday: Coe


Ten rounds for time of:

10 Thrusters, 95#

10 Ring push-ups

Friday: Erin CFP Version(Time)


5 Rounds for time

15 DB hang cleans (40/25)

21 Pull ups

Saturday: Hidalgo: Partner WOD (Time)


Partner 1-mile run 20/14 lb vest

Rest 2:00

20 Squats cleans (135/95) Alternate 1:1

20 Box jumps (24/20) Alternate 1:1

20 Walking lunges (45/25) Synchronized

20 Box jumps (24/20) Alternate 1:1

20 Squat cleans (135/95) Alternate 1:1

Rest 2:00

Partner 1-mile run 20/14 lb vest

Sunday: Bull CFP Version (Time)


2 Rounds for time

200 DUs

50 Overhead squats (115/85)

50 Pull ups

1-mile run

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