1 September – 7 September 2019

Posted on September 1, 2019

Monday, September 2

Strength: 10 Minute MOMO

Planks 25/45

WOD: 4 Rounds

4 Minutes:

400 Meter Run

30 Hollow Rocks

Max Handstand Push-Ups

1 Minute Rest

(Score will over all number of handstand push-ups)

Nick Gillen will be doing Fatal 40 at 9:30 if anyone would like to join!!

 

Tuesday, September 3

Strength: Front Squat 4-4-4-4-4

(Build up to a heavy set of 4)

WOD: 4 Rounds for Time

10 Bar Facing Burpees

8 Hang Power Cleans 73/115

6 Front Squats 73/115

4 Thrusters 73/115

2 Rope Climbs

*20 Minute Time Cap

 

Wednesday, September 4

Hero WOD: “Jerry”
For Time
1 Mile Run
2000 Meter Row
1 Mile Run
*35 Minute Time Cap

WOD: 6 Rounds

1 Minute Kettlebell SDLHP 35/55

1 Minute Push-Ups

1 Minute Kettlebell Swings 35/55

1 Minute Row for Calories

1 Minute Rest

 

Friday, September 6

Strength: Front Rack Lunges 10-10-10-10

(Build up to a heavy set of 10; 5 on each leg alternating)

WOD: For Time

4 Rounds

5 Squat Snatch 63/95

12 Toes to Bar

1 Minute Rest

4 Rounds

3 Squat Snatch 73/115

12 Knee to Elbow

*18 Minute Time Cap

 

Saturday, September 7

WOD: 3 Rounds For Time

50 Double Unders

40 Slam Ball Over the Shoulder 25/40

30 Burpees

20 Single Arm Kettlebell Push Press (10 each side) 35/55

10 Slam Balls 25/40

*32 Minute Time Cap

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