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9/25/21

WOD: For Time w/ a Partner1 mile run (Split into 200’s)60 Power Snatches (135/95)2k row (Split into 250’s) 30 MIN CAP

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9/24/21

Strength: Pause Back Squat (3-sec Pause)4×3 @ 80-85% WOD: 3 RFT30/25 Cal Bike100 Double Unders 16 MIN CAP

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9/23/21

Strength: Every 2 mins x 8 Sets1 Clean + 1 Push Jerk + 1 Split Jerk WOD: EMOM X 10Minute 1: 3 Power Clean+Jerk (185/125)Minute 2: 15 Wall Balls (20/14)

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9/22/21

Strength: Deadlift4×2 @ 90% of 1RM WOD: For Time:30 T2B400m run21 Deadlift (225/155)800m run21 Deadlift400m run30 T2B 22 MIN CAP

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9/21/21

Strength: 3×16DBL DB Alternating Box Step-Up WOD: AMRAP X 410 Burpees10 OH Plate Lunges10 Box Jumps (24/20)-Rest 1 minute between rounds-Repeat for a total of 5 rounds

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9/20/21

Strength: Every :90 x 10 Sets1 Power Clean + 1 Squat Clean WOD: For Time:3-6-9-12Power Clean (135/95)25-20-15-10Cal Bike 14 MIN CAP

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9/19/21

Strength: EMOM X 12Min 1: :45 Single Arm Suitcase Hold (R Arm)Min 2: :45 Single Arm Suitcase Hold (L Arm)Min 3: 10 Push Press (Building) WOD: For Time:30 Push Press (115/75)800m run20 Push Press400m run10 Push Press200m run 15 MIN CAP

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9/18/21

WOD: AMRAP X 28 W/ Partner30 Thrusters (95/65)40 Up-Downs50 Wall Balls (20/14)60 Cal Row

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9/17/21

Strength: Pause Back Squat (3-sec Pause)4×4 @ 70-75% WOD: 3 RFT6 Squat Cleans (135/95)10 Pull-Ups 8 MIN CAP

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9/16/21

Strength: EMOM X 12Minute 1: 6-12 Ring DipsMinute 2: :40 Hollow Hold WOD: AMRAP X 1110 Push-Ups20 Alt. DB Snatches (50/35)65 Double Unders

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