Saturday 10/03

WOD- For Time

• 21-15-9 = Front Squats (135/95)

• 42-30-18 = Sit ups

Rest 5:00

• 15-10-5 = Power Cleans (155/115)

• 4-3-2 = Bar MU

Rest 5:00

• 21-15-9 = Lateral Burpees

• 4-3-2 = Rope Climbs

Friday 10/02

Strength - Deadlifts

• 5-5-5-5-5

• Every 2:30

• Inc weight based off feel

  WOD- 4RFT

• 30 DU

• 20 KBS (53/36)

• 15 Box Jumps (24/20)

• 5 Wall Walks

Thursday 10/01

Hello October !

Body Armor- 4RNFT

• 15 DB Bench Press

• :30 Handstand Hold

• 10 Strict Pull ups

WOD- 4 RFT

• 400m Run

• 40 Air Squats

Wednesday 09/30

Strength- Every 3:00 X 3 sets

• 10 strict press

WOD- Every 5:00 x 5 Rounds

• 20 Back Rack Rev Lunges (75/55)

• 20 Hang Power Snatch

• 20 T2B

tuesday 09/29

WOD- For Time

21-15-9

• Power Clean and Jerks (95/65)

• Box Jump Overs (24/20)

Rest 4:00

12-9-6

• Power Clean and Jerks (165/115)

• Burpee Box Jump Overs