WOD 9.19.19 “Dive Bar”

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

2 Rounds For Time:

800 Meter Run

50 Thrusters (75/55)

25 Lateral Burpees Over Barbell
GPP=

600 Meter Run

35 Thrusters (DBA)

20 Lateral Burpees Over Bar

WOD 9.17.19 “21 Guns”

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

21-15-9

Pull Ups

Handstand Push Ups

Then

3 Sets:

10 Strict Toes to Bar

15 Second Chin Over Bar Hold

30 Second Hollow Hold
Challenge yourself today…

ie:

strict pullups, strict or deficit handstand push ups, etc.

WOD 9.16.19 “Stamina Squats”

Warrior’s Path CrossFit – CrossFit

Metcon (Weight)

Alternating On the Minute x 12

(6 Rounds)

Minute 1 – 3 Front Squat

Minute 2 – 5 Back Squats

Metcon (Time)

3 Rounds:

400 Meter Run

12 Front Squats (95/65)

21 Back Squats

WOD 9.14.19 “Three Stooges”

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

Teams of 3:

100/70 Calorie Row

100 Box Jump Overs (24″/20″)

100 Power Snatches (95/65)

10 Rope Climbs (15′)

100 Power Snatches (75/55)

100 Box Jump Overs (24″/20″)

100/70 Calorie Row

WOD 9.13.19 “Head Over Heals For Karen”

Warrior’s Path CrossFit – CrossFit

RX: 2019 – 2020 Wodapalooza Online Challenge & Qualifier WOD 4 (Time)

For Time – 20:00 Minute Time Cap

150 Wallballs (20,14lb) (10ft, 9ft)

75 Toes-to-bar

Perform in any order, until completion of total work.

Can be broken down or performed in any order

S: Wodapalooza Online Challenge WOD 4 (Time)

For Time – 20:00 Minute Time Cap

100 Wallballs (14, 10lb) (10ft, 9ft)

50 Weighted Butterfly Sit-Ups

Perform in any order, until completion of total work.

Can be broken down or performed in any order

WOD 9.12.19 “Fire Drill”

Warrior’s Path CrossFit – CrossFit

Metcon (4 Rounds for weight)

For Time:

21 Strict Presses (95/65)

15 Push Presses (115/85)

9 Push Jerks (135/105)

6 Split Jerks (155/125)
Start at a load with a goal of Increasing weight 10 – 30 pounds per movement

WOD 9.11.19 “Frank the Tank” (Comp Train)

Warrior’s Path CrossFit – CrossFit

Metcon (3 Rounds for reps)

“Frank the Tank” Part 1 (On the 0:00)

AMRAP 5:

Buy-In: 50 Wall Balls (20/14)

AMRAP in Time Remaining:

12 Deadlifts (185/135)

12 Barbell Facing Burpees

Rest 5 Minutes

“Frank the Tank” Part 2 (On the 10:00)

AMRAP 5:

Buy-In: 35 Wall Balls (20/14)

AMRAP in Time Remaining:

9 Deadlifts (225/155)

9 Barbell Facing Burpees

Rest 5 Minutes

“Frank the Tank” Part 3 (On the 20:00)

AMRAP 5:

Buy-In: 20 Wall Balls (20/14)

AMRAP in Time Remaining:

6 Deadlifts (275/185)

6 Barbell Facing Burpees

WOD 9.10.19

Warrior’s Path CrossFit – CrossFit

Metcon (5 Rounds for time)

On the 5:00 x 5 Rounds:

400 Meter Run

12/9 Calorie Assault Bike -OR-

15/12 Calorie Row

20 V-Ups

WOD 9.9.19

Warrior’s Path CrossFit – CrossFit

Metcon (AMRAP – Reps)

EOMOM 5 Sets

50′ Single Dumbbell Overhead Walking Lunge (50/35)

Max Strict Handstand Push-ups in Time Remaining

Metcon (AMRAP – Reps)

EOMOM 5 Sets

75 Double Unders

Max Handstand Walk in Time Remaining
5′ HS Walk = 1 Rep

Scale to

1 Box Around the World = 1 rep