Thursday 09/15

WOD- For Time

• 20 DU + 2 Hang Power Snatch (115/85)

• 40 DU + 4 HPSn

• 60 DU + 6 HPSn

• 80 DU + 8 HPSn

• 100 DU + 10 HPSn

  Into…

• 30 Sit ups + 200m Run

• 30 SU + 400m Run

• 30 SU + 600m Run

• 30 SU + 800m Run

• 30 SU + 1,000m Run

Wednesday 09/14

Strength - Every 90s x 5 Sets

• 1 Power Clean + 2 Push Jerks

• Build based off feel

WOD- 10RFT

• 3 Clean & Jerks (155/105)

• 200m Run

• 1 Round “Cindy” (5pull ups 10 push ups 15squats)

TUesday 09/13

WOD- 3:00 on + 1:00 rest x 5 Rounds

• 12 T2B

• 12 Burpee Box Jumps (24/20)

• Max DB S2OH (50/35) *alt every 5 reps

Post WOD- 5RNFT

KB Holds- as an unbroken round:

• :20 Farmers Hold

• :20 Front Rack Hold

• :20 OH Hold

Monday 09/12

May we never forget that tragic day and those who lost their lives.

Strength- Every 90s x 8 sets

• 2-2-2-2-1-1-1-1 Deadlift

• Build to a heavy single

WOD- For Time

• 150 Wallballs (20/14)

• Every 2:00= 15/12 Cal Row

  (Cap 20:00)

Friday 09/09

Tomorrow (Saturday) we will be completed the partner WOD “Always Remembered”

Strength- 12 mins

• Turkish get up

• Build based off feel

WOD- For Time

• 100 Pull Ups

• 100 Burpees

• 100 DB Snatch (50/35)

Partition as needed !