WOD

Friday September 22nd

A. Double Under Practice

B. For Time:

50cal Row

100 push ups

150 KB Swings

200 sit ups

250 double unders

 

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Thursday September 21st

A1. RDL – 4 x 8 @ 1310

A2. Pallof Press – 4 x 10E, Rest 90s

B. 12 min AMRAP:

5 burpees

7 T2B

9 Ring Rows

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Wednesday September 20th

A. Deadlift – 5 x 3, Rest 2min

B. Press – 5 x 3, Rest 2 min

C. 6 Sets:

20m Lateral Band Shuffle (Alt directions each set)

Max time Plank hold

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Tuesday September 19th

A. Split Jerk Tech

B. Jerk Balance – 5 x 3, Rest 2min

C. Split Jerk – 3 x 1, rest 2 min

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Monday September 18th

A1. Front squat – 4 x 8 @ 1310

A2. Ring Row – 4 x 8 @ 1310, Rest 90s

B. 15 Min AMRAP:

3 Deadlifts (@~50%)

6 HSPU

9 Wall Balls

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Sunday September 17th

A1. Front Squat – 5 x 3

A2. Cuban Rotation – 4 x 10, Rest 2min

B1. Pull Up – 5 x 3

B2. Hollow Rock – 4 x max time, Rest 2min

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