Saturday 09/05
Accessory- 3RNFT
30 Sit ups
50ft OH DB Carry R+L
WOD- For Time
400m Run
30 DB Burpee Box Step Ups (50/35)
400m Run
50 DB Push Press
400m Run
50 DB Goblet Squats
Friday 09/04
Labor Day Monday- 1 class at 8:00am only
WOD- Every 3:00 x 5 sets
6 Clean and Jerks (135/95)
10 Bar facing Burpees
6 Power Snatch
Thursday 09/03
WOD-
Part 1: For Time
100 KB Swings (53/36)
Every 2:00 = 15/12 Cal Row
12:00 time cap + Rest until 15:00
Part 2: For Time
100 Wallballs
Every 2:00 = 15/12 Cal Row
12:00 time cap
Post WOD Midline: 5RNFT
20 Sit ups
:20 Hollow Hold
Wednesday 09/02
Strength- Every 90x 8
3 Deadlifts @ 75-80%
WOD- 3 RFT
100m Farmers Carry (53/36)
20 Push Press (95/65)
30 Jumping Lunges
Tuesday 09/01
WOD- 20 min AMRAP
10 Push ups
15 Box Jump Overs (24/20)
20/15 Cal Row
75 DU
Mid-Line- 3RNFT
20 Sit ups
40 Flitter kicks
60 sec Plank hold
