September 17-23, 2018

Monday Sept 17

Tempo Push Press

Find Heavy 5 RM following the Tempo of 22×2

AMRAP 7

6 Hang Power Clean 115/85

6 Pull Up

 

Tuesday Sept 18

Muscle up Technique and Practice

In 90 seconds complete

10/7 Cal. Row

16 Jump Switch Lunge

AMRAP burpees in remainder

rest 90 x 6

 

Wednesday Sept 19

Tempo Back Squat

Find Heavy 4 RM following the Tempo of 42X2

4 Rounds For Time

11 Thruster 75/55

9 Box Jump

7 HSPU

 

Thursday Sept 20

AMRAP 25

100m Run

10 Double Unders

5 Toes 2 Bar

*each round add 100m/10 D.U./ 5 T2B

 

Friday Sept 21

Power Snatch+ Snatch Balance + Overhead Squat

4 Minutes to work up to 80% effort

then drop 10% and Complete EMOM 4

Hero WOD Randy

For Time:

75 Snatches 75/55

 

Saturday Sept 22

For Time:

18 Man Makers (40#/25#)

Rest 1

36/32 Cal Row

Rest 1

21-15-9

Wall Balls (20#/14)

Situps

Hand Release Pushups

Sunday Sept 23

4 Sets

Work up to top set of 5 Tempo Good Mornings (2:2:x:2)

Complete 30s hollow hold after each work set

AMRAP 4

25′ Front Bear Crawl

25′ Reverse Bear Crawl

6 Burpees

Rest 2

AMRAP 4

10 Goblet Squats (53#/35#)

20 Double Unders

4 Burpees over KB

Leave a Reply