Friday 9/28/18
Strength: Bench Press 5-3-1-1-1 Conditioning: For Time: (21 min time cap) 400m Run Fran (75/55) 400m Run Fran (75/55) 400m Run
Thursday 9/27/18
Conditioning: 18 Min EMOM Odd: 10 Push ups + 20 Double Unders Even: Max cal bike Post WOD: Superset 3x8 Barbell bicep curls Skull...
Wednesday 9/26/18
Strength: Deadlift 2 @ 95% Then Deadlift Speed Set 2x5 @ 75% Then 2 Rounds 5 Shrugs @ 70% of deadlift 5 Stiff leg Deadlifts 5 Best Over...
Tuesday 9/25/18
Conditioning: 35 min Partner AMRAP 50 Power Cleans (135/95) 40 Box Jumps (24/20) 30 T2B 20 HSPU 1000m Row
Monday 9/24/18
Strength: Back Squat 8-8-8 Conditioning: 3 Rounds 400m Run 20 Alt DB Snatches (50/35) 20 DB Goblet Squats (50/35)
Friday 9/21/2018
Strength: Bench Press 3-3-3 Conditioning: 5 min AMRAP 15-12-9 Power Snatches (75/55) Pull ups Rest two minutes 5 min AMRAP 15-12-9 Push...
Thursday 9/20/18
Conditioning: 18 min AMRAP 21/15 Calorie Bike 18 Jumping Lunges 15 AbMat Sit-Ups 12 Hand-Release Push-ups Post WOD: 3 Rounds (not for...
Tuesday 9/18/18
Conditioning: 4 Rounds for time: 200 ft Single Arm Overhead DB Carry (55/35) 50 DU 15 C2B Post WOD: 5 Sets (optional: with 5lb weights)...
Monday 9/17/18
Strength: Front Squat 3-2-2-1 Conditioning: 4 RFT 25 Cal Row 25 Burpees
Friday 9/14/18
Strength: Bench Press 5-5-5 Conditioning: 4 min AMRAP 10 OHS (95/65) 10 T2B Rest 2 min 4 min AMRAP 8 Hang Snatch (95/65) 10 T2B Rest 2...
