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September 30, 2018

Strength:

5×5 back squat AHAP

WoD:

Row 1000m

Then

-25 bear complex 115/85

September 30, 2018

Strength:

STO

10-8-6-4-2

Curls:

5x 21’s

Clean:

3-3-2-2-1-1

September 30, 2018

WoD:

4 RFT

10 Back squat 155/115

50 Double-unders

Cashout:

7x5 T2B

September 30, 2018

Buy In: 

50 Broad jumps

BW:

3x500m rowing sprints

 Oly:

30 Snatches

(At your own pace)

September 29, 2018

120 Double Unders
60 KB Swings 1.5/1
30 burpee broad jumps
Rest 90 Seconds
80 Double Unders
40 KB Swings 1.5/1
20 burpee broad jumps
Rest 90 Seconds
40 Double Unders
20 KB Swings 1.5/1
10 burpee broad jumps 

September 23, 2018

12:00 AMRAP

12 Lateral bar jump

9 Power Cleans @135/95

6 Shoulder-to-Overhead @135/95

September 23, 2018

Strength:

Back Squat 5-3-1-5-3-1

WoD:

Alternate

KBS 2/1.5 (Rx+ 3/2)

10-9-8-7-6-5-4-3-2-1

Deficit push-ups

20-18-16-14-12-10-8-6-4-2

September 23, 2018

WoD:

12:00 AMRAP

30 Double Unders

20 Wall Balls

10 pullups 

September 23, 2018

10:00 EOMOM

ODD

4 Deadlifts 315/275

EVEN

10 box jumps 

September 22, 2018

3RFT

25 squat cleans 95/65

50 DU

25 ball slams 20/14

50 plank step ups

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