Monday 09/15
Body Armor - 4 Rounds
:45 Plank
150ft Suitcase carry each arm
WOD - Every 5:00 x 5 Rounds
400m Run
Max unbroken set : Strict Pull Ups
Max unbroken set : Push Ups
Max unbroken set : T2B
Friday 09/12
Strength Day
Part 1 - Every 2:00
8 x 4 Back Squat
@ 75% or 5-10lbs heavier than last week
Part 2 - OTM x 12 : Cleans
Sets 1-6 = 2 Reps
Sets 7-12 = 1 Rep
Build based off feel
Thursday 09/11
"Now, we have inscribed a new memory alongside those others. It's a memory of tragedy and shock, of loss and mourning. But not only of loss and mourning. It's also a memory of bravery and self-sacrifice, and the love that lays down its life for a friend —even a friend whose name it never knew." - George W. Bush
WOD - "9/11" For Time
2001m Row
110 DB Box Step Ups (20"(50/35) - to represent the flights of stairs the firefighters climbed
Post WOD - 5RDS
KB HOLDS
:20 Farmers Carry Hold
:20 Front Rack Hold
:20 Overhead Hold
1:00 Rest
Wednesday 09/10
Strength - Every 2:00 x 5 Sets
3 Deadlifts
Begin ~ 65% and build based off feel
Tap & Go
WOD - 12 min AMRAP
6 T2B
9 Box Jump Overs (24/20)
12 Alt. DB Snatch (50/35)
100m Run
Tuesday 09/09
Midline - 2 Sets 1:00 on + :30 rest between each movement
V-ups (mod to hollow tucks or sit ups)
Plate Russian twists
DB Side bends (switch sides every 10 reps)
WOD - 2 Rounds for total reps
3:00 Row/Ski/Bike
2:00 Wallballs (20/14)
1:00 DU