Saturday, 9-7-19

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“Zeus”
3 RFT:
30 Wall Ball 20/14
30 Sumo Deadlift High-Pull 75/55
30 Box Jump 20/18
30 Push Presses 75/55
30 Cal Row
30 Push-Ups
10 Back Squats (Bodyweight)
*Take the back squats from a rack*

 

Thursday, 9-5-19

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Single Leg RDL’s
4×8 Each Leg
(Use a KB, 10-12 min to complete)

19.3 WODAPALOOZA Qualifier
“DT” Ladder
Ever 4 min Complete 3 rds of:

12 Deadlifts
9 Hang Power Cleans
6 S2OH
*weights go up each 4 min*
Rd 1- 95/65
Rd 2- 135/95
Rd 3- 155/105
Rd 4- 185/130
Rd 5- 205/145 (AMRAP with remaining time)
*20 min Cap*

Wednesday, 9-4-19

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15 min to complete
3×8 DB Hammer Curl (superset by 20 banded curls)
3×15 banded tricep pull down
3 sets of 21’s (increasing weight)
3×10 french press (superset by 20 bench dips)

21 min EMOM
Min 1- 12/10 AAB Cal
Min 2- 60 D/U 2:1
Min 3- 2 Rope Climb 3:1