WOD 9.26.19 “KPT B-Day WOD” (Repeat 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

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 9.25.19 “Dead and Company”

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

Buy In: 1 Mile Run*

21-15-9

Deadlifts (225/155)

Box Jump Overs (24″/20″)

Toes to Bar

Cash Out: 1 Mile Run*
*1K Row

WOD 9.24.19 “Charlie Horse”

Warrior’s Path CrossFit – CrossFit

P1: Metcon (Time)

“Charlie Horse” Part #1

For Time:

10 Wallballs, 15/12 Calories

20 Wallballs, 15/12 Calories

30 Wallballs, 15/12 Calories

40 Wallballs, 15/12 Calories

50 Wallballs, 15/12 Calories
GPP=

10 WB, 10 cals

15 WB, 10 cals

20 WB, 10 cals

25 WB, 10 cals

30 WB, 10 cals

P2: Metcon (Time)

“Charlie Horse” Part #2

(Begin at 15:00)

3 Rounds:

35 Med Ball/ Ab Mat Sit-ups

5 Wall Climbs

100′ Dumbbell Front Rack Walking Lunge (50’s/35’s)
GPP=

35 Ab Mat Sit Ups

5 Wall Climbs

100′ Walking Lunges

P3: Metcon (Time)

“Charlie Horse” Part #3

(Begin at 35:00)

For Time:

50 Double Unders

200 Meter Farmers Carry
GPP=

75 Singles

WOD 9.21.19 “Runaway Train”

Warrior’s Path CrossFit – CrossFit

Metcon (Weight)

“Beast Builder”

Min 1: 7 Hang Squat Cleans + 1 Push Jerk

Min 2: 6 Hang Squat Cleans + 2 Push Jerks

Min 3: 5 Hang Squat Cleans + 3 Push Jerks

Min 4: 4 Hang Squat Cleans + 4 Push Jerks

Min 5: 3 Hang Squat Cleans + 5 Push Jerks

Min 6: 2 Hang Squat Cleans + 6 Push Jerks

Min 7: 1 Hang Squat Clean + 7 Push Jerks
“Beast Builder”

Performed on 7/26

Aim to increase weight

2% – 5%

RX: Metcon (Time)

Teams of 3 (Cap 30 Min)

400 Meter Team Run

21 Clean and Jerks 65/55/35

21 Clean and Jerks 95/75/45

21 Clean and Jerks 115/95/55

21 Clean and Jerks 95/75/45

21 Clean and Jerks 65/55/35

400 Meter Team Run
Run together

Split C&J as desired

WOD 9.20.19 “Fish Out of Water” (Repeat WOD 7.9.19)

Warrior’s Path CrossFit – CrossFit

RX: Metcon (Time)

2K Row

Directly into 10 Rounds of

2 Power Cleans (155/105)

4 Burpees over barbell

6 Alternating pistols

GPP: Metcon (Time)

1K Row

Directly into 10 Rounds of

2 Power Cleans

4 Burpees over barbell

6 Air Squats

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