Wednesday, September 12 2018

Strength: Front Squat

In 12 minutes, complete 20 reps unbroken
Add 5-10lbs to last weeks weight

WOD: In 25 minutes complete as many rounds and reps as possible of:
20 Overhead Lunges with plate 45/25
200m Farmers Carry 80/53
20 Plate Sit-Ups
400m Run

L2: 35/15, 53/35
L1: 25/10, 35/25 

Tuesday, September 11 2018

In honor of all of those who lost there lives on September 11, 2001.

WOD: In Teams of 2, For Time:

2001m Row

THEN:

For each of the following 9 movements complete 22 reps(11 per person):

Box Jumps 30/24
Thrusters (125/85)
Burpee Chest to Bar Pull Ups
Cleans (175/120)
Hand Stand Push Ups
KB Swings (70/55)
Toes to Bar
Deadlifts (175/120)
Push Jerk (125/85)

THEN:

2001m Row

Monday, September 10 2018

Warm-up: Mobility

Accessory Work: 2 Rounds
10/7 Cal Bike
20 Band Pull-parts

Strength: EMOM 15
Min 1: Bench Press x 5 (climbing) 
Min 2: 8 Bent Over Rows w/ DB’s
Min 3: 15 Russian KB Swings

WOD: 3RFT
20/15 Ring Push-ups
20 Alt DB Snatches
20 Single Arm DB Push Jerks 50/35

Cash-Out: 100 Russian Twist