Thursday 09/26
Strength/Skill - Alt OTM x 12 mins
Even : 5 Push Jerks
Odd : 30 DUs
WOD - 3RFT
400m Run
25 Wallballs (20/14)
25 Burpees
Wednesday 09/25
WOD - For Total Cals
Set 1 = Every 90s x 6 Rds
5 Strict Pull ups + Max Cal Row
-Rest 3:00-
Set 2 = Every 90s x 6 Rds
7 Pull Ups + Max Cal Row
-Rest 3:00-
Set 3 = Every 90s x 6 Rds
9 T2B + Max Cal Row
Tuesday 09/24
Just a heads up… there has been some construction going on down Horseblock Rd and a portion of it has been closed during working hours causing a detour. We’re not sure if it’s going to be a daily thing and for how long!
Strength - Every 2:00 x 6 Sets
3-3-3-3-3-3 Bench Press
Build based off feel
WOD - 10 RFT
5 Power Cleans (135/95)
10 Push Ups
15 Air Squats
Monday 09/23
Body Armor - Alt OTM x 12 mins
2-4 Wallwalks
20 Hollow Tucks
200m Run
WOD - 5RFT
16 Alt DB Snatch (50/35)
16 Box Jump Overs (24/20)
Friday 09/20
Strength Day
Part 1 - Every 2:30 x 6 Sets
8 Split Squats ea leg
Body weight or weighted based off feel
Part 2 - Every 2:00 x 10 Sets
2 Cleans
Build based off feel
