Monday Sept 24
Push Press
Find a Heavy 3 Rep Max following the Tempo 22X2
Fran
21-15-9
Thruster 95/65
Pull Up
Tuesday Sept 25
Partner WOD
For Time
10 Rounds (Partners alternate rounds)
250/200 M Row
6 Burpee over Rower
6 Box Jump 24/20
4 Length Farmer Carry 50/35
Cash Out 100 Med-ball Sit-up 14/10
Wednesday Sept 26
Back Squat
Find a Heavy 3 Rep Max Following the Tempo 42X2
AMRAP 7
3 Power Snatch 95/65
3 Power Clean
3 Front Squat
Thursday Sept 27
AMRAP 8
10′ Handstand Walk
16 Alt. Lunge
24 Double Unders
AMRAP 8
12 DB Hang Clean & Jerk 50/35 (6 per side)
8 Burpee
4 Strict Toes 2 Bar
Friday Sept 28
Bench Press
4-4-4-4
5 Rounds For Time
6 C2B
7 Deadlift 225/155
8 WallBall 20/14
Saturday Sept 29
5-4-3-2-1
Squat Clean
Work from 60% to 90+%
“Gwen”
15-12-9
Clean and Jerk
Sunday Sept 30
Tempo Single Leg Squat
5×5 (2:2:x:2)
90 Second Intervals x 2
400/375m Row
Max Hollow/Arch Hold
80 Double Unders
Rest