September 18, 2017

Warm up:
2min row
8 Back Sqts bar
8 Ring Rows
8 DB Thruster
x2

Strength:
1 Back Squat90%-95%
REST 75sec
2 Weighted Strict Pull ups
REST 75sec
X6

WOD:
21 Thrusters 95/65
21 Cal Row
15 Thrusters
15 Cal Row
9 Thrusters
9 Cal Row

September 15, 2017

Warm up:
3min row
10 Lunge into Pigeon
8 Goblet Sqt 35/26
8 DB Push Press
x2

Strength:
Hang Sqt Clean + Front Sqt start @70% Clean 1rm
8 sets, rest 90sec betw

15min AMRAP
5 Curtis P’s 95/65 (hang sqt clean + Lunge + Lunge + Push Press)
10 Box Jump Overs 24”/20”
5 Burpee Pull ups

September 14, 2017

Warm up:
400m run
8 DB Press Light
8 Chin ups
8 GHD Sit ups
x2

Strength/Skill:
3 Push Press start @80%
2 Bar MU’s
REST 90sec
x5

WOD:
400m run
6 Power Cleans @ 75%
100m farmers carry 53/35
4 Power Cleans @ 75%
100m farmers carry 53/35
2 Power Cleans @ 75%
100m farmers carry 53/35
400m run

September 13, 2017

Warm up:
3min row
8 Bar Goodmornings
8 Kb swings
:25 sec plank
x2

10min EOMOM
E: 2 DL @1010 (hvy weight with good form)
O: :20sec Max Push ups

WOD:
20 Alt DB Snatch 45/30
20 Walking Lunges holding 45/25# plate
20 DU’s
REST 2min
X5

September 12, 2017

Warm up:
2min jump rope
8 DB thruster
8 Ring Rows
:15 sec HS hold
x2

Strength:
8 Clean & Jerks (singles)
betw 75%-85%
Rest 90sec betw

WOD:
:30sec Pull ups
:30sec Box Jumps Step down
Rest 1min
:30sec SDHP 95/65
:30sec HSPU
REST 1min
X3
+
REST 4min
+
Repeat

September 11, 2017

Warm up:
400m
10 Lunge into Pigeon
8 Wall Sqts
8 Dips
x2

Strength:
2 Back Sqts start @85%, @1011
REST 1min
3 Weighted Pull ups
REST 75sec
X5

WOD:
400m
25 Wall Balls
10 T2B
x3