WOD 9.29.18

Warrior’s Path CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

3 Squat Snatch (95/65lbs)

6 OH Lunges

Each person alternates and does 1 round each in an ‘I go, you go fashion’ After every 8 total rounds, Run 400m together

AMRAP 25min

WOD 9.28.18

Warrior’s Path CrossFit – CrossFit

P1: Metcon (AMRAP – Rounds and Reps)

12 Inverted Ring Row

24 Walking Lunges

AMRAP 10min

P2: Metcon (Time)

As soon as the 10min is up, go straight into:

Accumulate 4min Ring Hold at bottom of Row position

WOD 9.27.18

Warrior’s Path CrossFit – CrossFit

RX: Metcon (Time)

1km Row

8 Bar Muscle Ups

Rest 2 min

750m Row

15 Strict Pullups

Rest 1min

Row 500m

30 Pullups

WOD 9.26.18

Warrior’s Path CrossFit – CrossFit

QOD (Quote Of The Day)

“What you lack in talent can be made up with desire, hustle, and giving 110 percent all the time.”

– Don Zimmer

Metcon (Weight)

Build to a Heavy Complex:

Power Clean + Front Squat + Push Jerk

Metcon (Weight)

Build to a Heavy Complex:

Power Clean + Front Squat + Push Jerk

RX: “Wise Men” (3 Rounds for reps)

AMRAP 3:

Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:

Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:

Macho Man (185/135)
1 Macho Man Complex:

3 Power Cleans, 3 Front Squats, 3 Push Jerks

WOD 9.25.18

Warrior’s Path CrossFit – CrossFit

Metcon (4 Rounds for reps)

Tabata Assault Bike

Tabata Power Clean (95/65lbs) Tabata Assault Bike

Tabata SDHP (95/65lbs)

Rest 30 sec btw rounds
Each ‘Tabata’ = 8 rounds of 20sec on/10sec off. That is a total of 4min per Tabata round.

WOD 9.24.18

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

21-15-9

Burpee Dumbbell Step Ups

9 – 6 – 3

Rope Climbs

WOD 9.22.18

Warrior’s Path CrossFit – CrossFit

Metcon (No Measure)

4 Rounds

Run 400m

50m Prowler Push Every 5min

WOD 9.21.18

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

80 Double Unders

40 OH Squat (115/75lbs)

80 Dumbbell Slams (35/25 lbs)

40 OH Squat

80 Double Unders

WOD 9.20.18

Warrior’s Path CrossFit – CrossFit

Front Rack Walk

Part 1:

Find your Heaviest 25m

Front Rack Walk

Metcon (Time)

Part 2:

25m Front Rack Walk at 60%

25 Pullups Rest 2min

3 Rounds

WOD 9.19.18

Warrior’s Path CrossFit – CrossFit

Bulgarian Split Squat (3-3-3-3)

Bulgarian Split Squat
RX = Barbell on Back

GPP= DumbBells at Side

Finisher

Choose A or B:

A) 5 Toes to Bar + 5 KB Snatch EMOM 10

B) 5 Pull Ups + 5 KB Swings EMOM 10

*scale #’s to something you can maintain for 10 min