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CrossFit WODs Sept 5-9

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Monday, Sept 5
LABOR DAY: ONE CLASS AT 8:30 AM
WOD
teams of 3
1-1, 2-2, 3-3 … 15-15
pull up
deadlift, 225/155
P1: 15 WB shots, 20/14
P2: rest
P3: pull up/deadlift

Tuesday, Sept 6
STRENGTH
push press 5 x 3
WOD
21-15-9
SDHP, 75/55
push press
row, cal

Wednesday, Sept 7
WOD: THE CHIEF (see 12.15.20)
5 rounds, 1 minute rest between rounds
AMRAP in 3 minutes
3 power cleans, 135/95
6 push ups
9 air squats

Thursday, Sept 8
STRENGTH
OH squat 5 x 3
WOD
AMRAP in 10 minutes
30 DU’s
15 power snatch, 75/55

Friday, Sept 9
WOD: B-1 Australian Hero WOD (see 09.09.21)
3 rounds
run 400m
21 KB swings, 55/40
15 knees to elbows
9 ring dips

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