Monday, Sept 12
STRENGTH
10 x squat clean thruster + thruster
WOD
AMRAP in 5 minutes
3-6-9 …
wall ball shots, 20/14
med ball sit ups
Tuesday, Sept 13
STRENGTH
8 x 2 split jerk
WOD
AMRAP in 10 minutes
7 burpees
7 med ball cleans, 20/14
Wednesday, Sept 14
WOD
10-9-8-7-6-5-4-3-2-1
pull ups
hang power clean, 135/95
box jumps, 24/20
run 100m AFTER each set
Thursday, Sept 15
WOD
3 rounds
500m row
10 wall walks
20 DB front rack lunges, 45/30
30 butterfly sit ups
Friday, Sept 16
WOD
max reps in 2 minutes at 6 stations, 1 minute rest between
KB SDHP, 55/40
DB push press, 45/30
slam balls, 30/20
KB swings, 55/40
DB bench press, 45/30
goblet squats, 55/40