Friday, September 15
Partner WOD - 40 Min Ladder 10.20.30.40.50.60......keep going up Assault Row Burpee DU ****share the workload however you choose
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Thursday, September 14 Strength - Work up to a heavy Clean Complex......HPC, PC, SC WOD - Ladder For Time - 20 Buyin - 600m run 10.9.8.7.6.5.4.3.2.1 KB SDHP 70/53# Box Jump 30/24" Push-ups Buyout - 600m run Wednesday, September 13
WOD - Karen For Time Rx 150 Wall ball 20/14 Scaled 150 Wall ball 14/10 Post WOD - GOAT Work if time allows Tuesday, September 12 Strength - Deadlift WU 3x5@75% Strength - Bench Press WU 3x5@75% WOD - 3RFT 400m run 15 Pull-ups 15 GHDSU Monday, September 11
9/11 Memorial WOD 2001m Row or run 11 Box Jumps (30/24#) 11 Thrusters (125#/85#) 11 Burpee Chest-to-Bar Pull-ups 11 Power Cleans (175#/120#) 11 Handstand Push-ups 11 Kettlebell Swings (70#/53#) 11 Toes-to-Bar 11 Deadlift (170#/120#) 11 Push Jerk (110#/75#) 2001m Row or run Friday, September 8
Partner WOD - For Time 1600m Run 20 Tire Flip jump through 2000m Row 20 Tire Flip jump through 2400m Assault 20 Tire Flip jump through ***run together / split everything else however you decide Thursday, September 7
Strength - Front Squat WU 3@70% 2@80% 1@85% 1@90% 1@95% WOD - For Max Reps 2 Min ME Power Snatch 95/65 2 Min ME Deadlift 225/155 2 Min ME Wall Ball 30/20 2 Min Max Cal ****2 min rest between each movement Wednesday, September 6
Skill - TGU 3x6 WOD - 4RFT 5 ManMaker 100/60 10 DB Box Step ups 100/60 100m DB Farmer Carry 100/60 ***3 Burpee in between each movement Tuesday, September 5Strength - Jerk (Rack or Blocks)
Work your way up to a heavy set of 2 WOD - 12 Min AmRap 6 Push Press 115/75# 12 Box Jump 30/24" 18 GHDSU |
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