Thursday Sept. 11th

Strength
OHS
3-3-3-3-3-3

WOD
100 DU buy in,
Then 5 rounds of
6 hang squat cleans (155/95)
8 Ring Dips

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Wednesday 9-10

Strength
Back Squat
3-2-2-1-1-1-1…

WOD
4 rounds of
200m run
12 Pull-ups
13 HRPU’s
Then finish with 25 walking OH plate lunges (45/25)

Come celebrate Gabby and Sara’s BDay WOD!

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Tuesday Sept. 9th

Strength
Find 1RM Clean and Jerk
15min

WOD
50 WB’s
40 sit-ups
30 DL (135/95)
20 S2OH (135/95)
10 Broad Jump Burpees
6 Turkish get-ups

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Motivational Monday Sept. 8

Strength
Front Squat
5-5-3-3-3-3

WOD
5 RFT
7 SDHP (135/95)
7 T2B
100m sprint

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Friday Sept. 5th

Strength
Bench press
5-5-5-5-5-5

WOD 7RFT
5 Power Snatch (115/75)
10 WBSU (20/14)

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Thursday Sept. 3rd

Strength
Back Squat
8-8-8-8-8-8

WOD
400m run buy in,
Then 5 rounds of
12 Box jumps (24/20)
8 pull-ups
Then finish with 15 Burpees

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Wednesday Sept. 3rd

Strength
2 x 5 strict press
2 x 4 push press
2 x 3 push jerk

WOD 13:00min AMRAP
30 DU’s
7 clusters (115/75)
15 slam balls

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Tuesday September 2nd

Tabata Tuesday

-Row for Calories
-Bench Press
-Air Squats
-Sit-ups

Tabata= 8 rounds of 20 seconds of work followed by 10 seconds of rest.

Your score for each EX will be your lowest highest score.

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