Monday 09/22
Congratulations to the new Mr. & Mrs. Fratello !
Strength - OTM x 8
1 Clean + 1 Front Squat
Build based off feel
WOD - 10 RFT
Rounds 1-5 =
25/20 Cal Row
9 Front Squats (135/95)
Rounds 6-10 =
200m Run
9 Pull ups
Friday 09/19
Strength Day
Part 1 - Every 2:00
10 x 3 Back Squats
@ 80% of 1 RM or 5-10lbs heavier than last week
Part 2 - OTM x 10 Sets
1 Snatch
Build to a heavy single
Thursday 09/18
WOD - “Annie”
For time : 50-40-30-20-10
DUs
Sit Ups
Strength - Every 2:00 x 6 Sets
5-5-5-3-3-3 Bench Press
Build based off feel
Wednesday 09/17
Strength - OTM x 8 mins
1 Power Clean & Jerk
Begin ~ 60-65% and build based off feel
WOD - 6:00 AMRAP + 2:00 Rest x 3
Buy in 60/48 Cal Row
AMRAP
3 Hang Power Cleans (155/105)
6 Push Jerks
9 Deadlifts
pick up where you left off after the next buy in
Tuesday 09/16
Strength - OTM x 4 Rounds
10 Kneeling DB Press ea. arm
10 Barbell good mornings
10 Leg lifts over DB ea. side
WOD - For Time
30/24 Cal Row
50 Alt. DB Snatch (50/35)
30 Burpees Box Jump Overs (24/20)
50 Alt. DB Snatch
30/24 Cal Row