Weekly Update: 9/9 - 9/15

9/9
Total Reduction
Every Minute on the Minute complete 7 Evil Wheel
In the remaining time complete Shoulder Press @ 55% of max until you have accumulated 50 reps

9/10
Death By
In the first minute complete 1 Back Squat @ 55%
In the second minute complete 2 Back Squat @ 55%
In the third minute complete 3 Back Squat @ 55%
Continue until you cannot get the given reps done in the given minute

9/11
We are going to be passing the hat:
This workout is a charity WOD for Camp Patriot there is no required donation amount, but if you want to play, you have to pay.


"Fight Gone Bad!"
Three rounds of:
Wall Balls, 20 pound ball, 10 ft target (Reps)
Sumo Deadlift High Pull, 75 pounds (Reps)
Box Jumps, 20" box (Reps)
Push Press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises.  This is a five-minute round from which a one-minute break is allowed before repeating.  On call of "rotate", the athletes must move to next station immediately for best score.  One point is given for each rep, except on the rower where each calorie is one point

9/12
30 Reps for Time
30 Man Makers at 20% C&J in each hand

9/13
"Diane"
21-15-9 reps of:
225# / 165# pound Deadlift
Handstand Pushup
compare to 9/18/17

9/14
5 Rounds
1 minute max Jumping Lunge
1 minute max Hip Extensions
1 minute max Assault Bike
1 minute rest

9/15
"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile