Friday, September 14
PWOD - For Time 800m Row 100 DU 100 Push Press 95/65 100 Front Squat 95/65 100 HPC 95/65 100 Wall Ball 20/14 50 DU 50 Push Press 50 Front Squat 50 HPC 50 Wall Ball 400m Row *****Split all reps
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Thursday, September 13
Strength - Back Squat & Bench Press (Deload) 5@40% 5@50% 5@60% WOD - 3RFT 10 Ring Pushup 15 GHDSU 20/15 Cal Assault 200m Farmer carry 100/70 Wednesday, September 12
Strength - Deadlift (Deload) 5@40% 5@50% 5@60% WOD - 10 Min AmRap 10 HPS 115/75 10 Burpee Over Bar 1 Rope Climb Tuesday, September 11
HERO WOD - 9/11 Tribute 2001m run 11 Box Jumps 24/20” 11 Thrusters 115/75# 11 C2BPU 11 Power Cleans 175/115# 11 HSPU 11 KBS 70/53# 11 T2B 11 Deadlift 175/115# 11 Jerks 115/75# 2001m Row Monday, September 10
Strength - Press (90% of 1RM - working #) 5@75% 3@85% 1+@95% WOD - 12 Min AmRap Rx 5 Wall Ball 20/14# 3 HSPU 1 Clean 225/155# L2 5 Wall Ball 16/12# 3 HSPU (1 Mat) 1 Clean 175/105# L1 5 Wall Ball 14/10# 6 HSPU (Mod) 1 Clean 115/45# Friday, September 7
PWOD - 4RFT 8 Man Maker (100/60) / Plank Hold 20 DL (275/205) / Wall Sit 24 HPC (135/95) / Sit-ups ***Buyout 500 DU / Row ****Split however you like ****Both partners work & break at the same time Thursday, September 6
Strength - Back Squat (90% of 1RM - working #) WU 5@75% 3@85% 1+@95% WOD 1 - 6 Min AmRap 15 Slams 35/25 30 Russian Twist W/Slam Ball 100m Slam Ball Run 3 Min Rest WOD 2 - 6 Min AmRap 15 DB Goblet Squat 50/35 30 DB Snatch (alt) 100m DB Run Wednesday, September 5
Strength - Bench Press (90% of 1RM - working #) 5@75% 3@85% 1+@95% WOD - 3RFT 21/18 Cal Assault 15 Snatch 135/95 9 HSPU L2 95/65, 1 Mat HSPU L1 65/35, Mod HSPU Tuesday, September 4 Strength - Deadlift (90% of 1RM - working #) 5@75% 3@85% 1+@95% WOD - 15 Min EMOM Min 1 - 15 T2B Min 2 - 15 Box Jump (24/20”) Min 3 - 50 DU Min 4 - Rest |
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