Sept 9th
Warm Up:
3 Rounds
200m Run/Row
6 Strict Chin Ups
8 Goblet Squats
10 V-Ups
Strength:
1a) Front Squats 7x5 @65%
1b) DB Hip Thrust
2 Weighted Lunges 4x12 each leg
Conditioning:
21-15-9
Front Squats
KBS
Burpees (no pushup
Warm Up:
3 Rounds
200m Run/Row
6 Strict Chin Ups
8 Goblet Squats
10 V-Ups
Strength:
1a) Front Squats 7x5 @65%
1b) DB Hip Thrust
2 Weighted Lunges 4x12 each leg
Conditioning:
21-15-9
Front Squats
KBS
Burpees (no pushup
Strength: 10min EMOM 1 Snatch Grip Deadlift 1 Hang Power Snatch 1 Hang Squat Snath 1 OHS Conditioning: 5 rounds 1 Muscle up/Chest to Bar Pull up 2 DB Winsters! (50/35)(40/25) 6 Deadlifts (225/155)(185
Strength: Bench Press 8 @ 65% 8 @ 70% 6 @ 80 @ 6@ 85% Bicep Curls 3x12 Tricep ext: 3x12 Conditioning: OPEN WOD 15.4 Complete as many reps as possible in 8 minutes: 3 handstand push-ups/Pike Push Ups 3
Conditioning: 25min AMRAP (Split Reps Evenly) 60/30 Cal Row 50 Power Snatches (95/65) 60/30 Cal Row 50 Weighted Sit ups (45/25) 60/30 Cal Row 50 Kneel and Press (35/25)(30/20)