Thursday 09/17
Body Armor - 4 RNFT
100m farmers carry
16 Alt Kong rows
2 mins rest
WOD - 12min AMRAP
12/9 Cal row
12 Box jump overs (24/20)
12 KB swings (53/36)
12 Push ups
Wednesday 09/16
Strength - Every 90s x 7 Sets
3-3-2-2-1-1-1 Push Jerk
Build based off feel
WOD - For Time
Buy in : 800m Run
3 Rounds
20 Sit Ups
15 Lateral Burpees
10 Push Jerks (135/95)
Buy out : 800m Run
Tuesday 09/15
Strength - Every 2:00 × 6 Sets
3-3-3-2-2-2 Front Squats
Build based off feel
WOD - 3RFT
21-15-9
Pull ups
DB Goblet Squats (50/35)
3x DU (63-45-27)
Monday 09/14
Schedule reminder - now that summer is over the only days we have 7am classes are Tuesday , Wednesday , and Thursday.
Strength - Every 90s x 7 Sets
1 Power Clean + 1 Hang Power Clean
build based off feel
WOD - 4 RFT
5 Power Cleans (185/125)
400m Run
10 HSPU
Friday 09/11
May we never forget those who lost their lives 25 years ago on this tragic day. We all remember where we were and how it affected us, our family, and closest friends.
Body Armor - 4RNFT
15 Hollow Tucks
10 Plate halos ea. way
50m KB Suitcase carry ea. arm
WOD - For Time “09/11”
2,001m Row
110 Alt. Box Step Ups (50/35) - number of stories climbed by those brave firefighters