22 September – 28 September 2019

Posted on September 22, 2019

Monday, September 23

Strength: Front Squat 3-3-3-3-3

(Build up to Heavy set of 3)

WOD: 12 Minute AMRAP

10 Goblet Squats 35/55

5 Squat jumps

20 Back Extensions

200 Meter Run

 

Tuesday, September 24

Strength: 5 Rounds 2 Power Hang Snatch + 2 Power Snatch

WOD: For Time

2 Minute:

10 Bar Facing Burpees

10 Knee to Elbow

Max Barbell SDLHP 63/95

1 Minute Rest

(Repeat until 50 reps of SDLHP are complete)

*18 Minute Time Cap

 

Wednesday, September 25

Hero WOD: “Chris Kyle”

  • 3 Rounds for Time
  • 40 Kettlebell Swings (35/55)
  • 40 Box Jumps (20/24)
  • 40 Thrusters (43/65)
  • 40 Elevated Push-ups (feet on 20/24 in box)
*38 Minute Time Cap

WOD: For Time

40-30-20-10

Slamballs 25/40

Kettlebell Alternating Plank Rows 25/45

Toes to Post

1000 Meter row completed  any time during the workout

*35 Minute Time Cap

 

Friday, September 27

Strength: Deadlift 3 sets of max reps at body weight

WOD: 10 Rounds for Time

4 Shoulder to Overhead 73/115

15 Double Unders

200 Meter Run

*22 Minute Time Cap

 

Saturday, September 28

WOD: “Cindy”

20 Minute AMRAP

5 Pull-Ups

10 Push-Ups

15 Air Squats

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