8 September – 14 September 2019

Posted on September 8, 2019

Monday, September 9

Strength: Strict Press 3-3-3-3-3

(Build up to a heavy set of 3)

WOD: 15 Minute AMRAP

15  Hang Power Snatch 53/75

200 Meter Run

 

Tuesday, September 10

Strength Back Squat: 8-8-8-8

(4 working sets at the same weight)

WOD: 5 Rounds

Every 4 Minutes

300 Meter Row

15 Wall Balls 14/20 9’/10′

8 Strict Pull-Ups

(Score will be slowest round)

 

Wednesday, September 11

Hero WOD: “Abbate”
  • For Time
  • 1 mile Run
  • 21 Clean-and-Jerks (103/155 lb)
  • 800 Meter Run
  • 21 Clean-and-Jerks (103/155 lb)
  • 1 mile Run
*35 Minute Time Cap

WOD: 28 Minute Ladder 3,6,9,12…

Kettlebell Swings 35/55

Sit-Ups

Burpee Box Overs

*10 Step-Ups after each round 20/24

 

Friday, September 13

Skill Work: Handstand Push-Ups/Handstand Walks

WOD: 5 Rounds for Time

8 HSPU’s

5 Dead Lift 153/225

30 Double Unders

5 Front Squats 153/225

*22 Minute Time Cap

 

Saturday, September 14

WOD: For Time

*50 Calorie Row Buy In

10-20-30-20-10

Push-Ups

Toes to Post

Ring Rows

* 50 Calorie Row Buy Out

*32 Minute Time Cap

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