19/09/20

Strength

Sled-Pulls (20 min’s)
8 x 100 FT
-Build up weight each run

WOD

21-15-9
Floor-Press #95 #135
Barbell-Wipers #95 #135
Squat-Cleans #95 #135

19/09/19

Strength

Snatch
3-3-3-3
-Keep the weight light to moderate and focus on form

WOD

1 RFT
800 m Run
40 BJO 20/24”
800 m Row
40 Walking lunges w/plate #25 #45

19/09/18

Strength

Deadlift
6 x 2 + @ 80%

Core

TABATA
Side-Plank (Left)
Side-Plank (Right)

WOD

For time: (10 min cap)
100-Thrusters #55 #75
- Every min Starting at 1:00 Perform:
5- lateral burpees over bar

19/09/17

Strength

Strict-Press
5 x 3 @ 80%

WOD

Every 3 min’s for 12 min’s
10-Toes-To-Bar
20- Dumbbell Snatch #35 #50
Max DU’s
*Score is total of DU’s

19/09/16

Strength

Back-Squat
5 x 5 @ 76%

WOD

7-Rounds
30 sec- Wall-Balls #14 #20
30 sec- Rest
30- sec- Hang-Power Cleans #85 #115
30- sec- Rest
30- sec- Sit-ups
30- sec- Rest