Monday 09/28
Strength- 10 min clock
Establish a 1RM Front Squat
WOD- For Time
500m Row
100 DU
400m KB Farmers Carry (53/36)
100 DU
500m Row
Saturday 09/26
Strength- OTM x 10
2 power Snatches - Build weight ea set
For time:
21-15-9
Power Snatches (95/65)
Handstand push ups
-Rest 4:00-
15-12-9
Power Snatches (135/95)
HSPU
Friday 09/25
Reminder- today only- 8am class pushed up to a 7am start time
WOD- For Time
1,000m Run
60 KB Swings (53/36)
15 Strict Pull ups
800m Run
40 KB Swings
12 Strict Pull ups
400m Run
20 KB Swings
9 Strict Pull ups
Thursday 09/24
Reminder- this Friday only the 8 am class is pushed up to 7am
Accessory - 4 RNFT
10 DB Bench
10 DB Bent Over Row ea. side
5 Alt DB Curls
5 DB Curls
WOD- Alt OTM x 16
Even: 200m/175m Row
Odd: 18 Wallballs (20/14)
WednesdAy 09/23
Strength- Every 2:30
6 x 6 Back Squats @ 70-75%
WOD- For Time
100 DU + 25 T2B
80 DU + 20 T2B
60 DU + 15 T2B
40 DU + 10 T2B
20 DU + 5 T2B
