Monday, Sept 19
STRENGTH
EMOM for 16 minutes
ODD: 3 power snatch
EVEN: 20 DU’s
Tuesday, Sept 20
WOD
AMRAP in 15 minutes
5 DB renegade rows, 45/30
10 deadlifts, 225/155
15 wall ball shots, 20/14
Wednesday, Sept 21
WOD (see 09.22.21)
21-15-9
OH squat, 95/65
800m run AFTER each set
Thursday, Sept 22
STRENGTH
shoulder press 5-4-3-2-1
back squat 5-4-3-2-1
WOD
AMRAP in 4 minutes
3-3, 6-6, 9-9 …
shoulder press, 95/65 (from rack)
air squat
Friday, Sept 23
WOD
Row 1000m
50 box jumps, 24/20
50 DB bench press, 45/30
row 500m
25 box jumps
25 DB bench press