Friday 9/20

13 Minute AMRAP:
21 OH Plated Lunges (45/25)
15 Weighted Sit-Ups (45/25)
9 Burpees

Thursday 9/19

STRENGTH:
Power Snatch

WOD:
3 Rounds for Time:
60 Double Unders
20 Wall Balls (20/14)
10 Hang Snatches (95/65)

Wednesday 9/18

STRENGTH:
Squat Clean

WOD:
4 * 2 * 4 * 2 Min AMRAP:
4 Power Cleans (135/95)
8 Barbell Push-Ups
12 Air Squats

* Rest 1 Minute

Tuesday 9/17

STRENGTH:
Bench 5×5

WOD:
100 m Run
10 Back Squat (95/65)
200 m Run
20 Push Press (95/65)
300 m Run
30 Push Press (95/65)
400 m Run
40 Back Squats (95/65)

Monday 9/16

STRENGTH:
TABATA:
Mountain Climbers

WOD:
Buy-in:
400 m Run
Then:
30-20-10
Hang Cleans (95/65)
Pull-Ups
KB Swings (53/35)

Saturday 9/14

PARTNER WOD:
FOR TIME: (8 Minute Cap)
50*40*30*20*10
KB Snatches (53/35)
*10 Burpees Box Jumps (5 each )
-REST 5 MINUTES-
FOR TIME (8 Minute Cap):
RUN 800 m (Together)
30 Ground 2 OH (165/115)

Split reps evenly !!!!

Friday 9/13

WOD:
13 Minute Ascending Ladder: (By 1’s)
Single Arm Snatch (53/35)
Box Jumps (24/20)
Knees 2 Elbow

Thursday 9/12

STRENGTH:
Deadlift

WOD:
7 Rounds:
7 Deadlifts (155/105)
7 KB Swings (53/35)
7 Wall Balls (20/14)
Run 100 m

Wednesday 9/11

STRENGTH:
Team Row
2001 m

PARTNER WOD:
20:01 AMRAP:
11 Hang Cleans (95/65)
11 Thrusters (95/65)
11 Bent Over Rows (95/65)
11 Air Squats
11 Pull-Ups
11 Toes 2 Bar
11 Hang Snatches (95/65)
11 SDHP (95/65)
11 Double Unders

Tuesday 9/10

STRENGTH:
EMOM
Power Snatch
w/ Sit-Ups

WOD:
13 Minute AMRAP:
2 Power Cleans (95/65)
3 Push Press (95/65)
4 Back squats (95/65)
5 Barbell Push ups