Friday, 9-20-19

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15 Min to Complete:

3×10 KB North to South Plank each Side

3×10 Single arm Straight leg Sit Up

3×20 Wall Ball/ Slam Ball Partner Sit Up Throw

 

4 rds

400m Run

4-3-2-1 Rope Climbs 3:1

40 KBS 53/35

Thursday, 9-19-19

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6 Min EMOM

100 m run

 

20 min EMOM

3 Power Cleans 185/135

2 Front Squats

1 Push Jerk

Pick a weight where you can do all 6 reps unbroken!!!

5 Burpee penalty at the end of wod for every time you drop the BB.

Wednesday, 9-18-19

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60/45 Cal Row

45 wall Balls 20/14

15 MU ( 15 C2B and 15 Dips or 20 Pull Ups and 15 Dips)

48/36 Cal Row

36 Wall Balls

12 MU (12 C2B and 12 Dips or 18 Pull Ups and 12 Dips)

36/27 Cal Row

27 Wall Balls

9 MU (9 C2B and 9 Dips or 12 Pull ups and 9 Dips)

 

Skills