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Thursday, September 14

Run 800 Cindy Run 800 time each part. 5 min break between each.

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Friday, September 15

Strict Press (5-5)-5-5-5 SS – 3 x :30 wall sits Tabata Row (cal) RKBS Burpee Planks score = reps (no plank)

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Saturday, September 16

Front Squat 5-5-5-5-5 s.s Strict Pull Ups x 3 15 AMRAP (rotate thru) 1 Min Jumprope 1 Min Rope Climb 1 Min Box Jump 1 Min Slam Ball 1 Min push Ups for total reps (Same as April 16, 2015)

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Sunday, September 17

  KB C&J 5-5-5-5-5 3RFT 15 Swing R 10 Gob Squat 15 Swing L 10 Back Lunge (Same as April 17, 2005)

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Monday, September 4

In teams of 2 10 Rounds (each, alternating) For Time 10 KB Swings 10 Toes 2 Bar 10 Push ups – other partner rows. Just to be clear, there’s no rest built into this one. One person does the triplet […]

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Tuesday, September 5

Back Squat 5-5-5-5-5 Ss: 5 negative pull ups 50 air squats 40 V Ups 30 Push ups 20 Pull Ups 10 HSPU 20 Pull Ups 30 Push Ups 50 Air Squats

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Wednesday, September 6

Muscle Ups working the Power Monkey progressions Tabatas: Plank Slam Ball HB Rocks Dubs *Run 400 in between

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Thursday, September 7

Snatch work Snatch Balance (drop fast and low!) 3-3-3 Snatch High Pull (Bar on your body, scarecrow elbows) 3-3-3 Hang Snatch 3-3-3   6AMRAP 6 thrusters (heavy as you can do unbroken) 6 BOB

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Friday, September 8

HERO WOD Adam Brown 2 RFT 24 Deadlifts 295 / 200 24 Box jumps 24 / 20 24 Wallball shots 20 / 14 24 Ring Dip /PsU 24 Box jumps 24 Wallball shots, 24 Clean 145 / 100 *set bar […]

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Saturday, December 9

DEADLIFT 7-7-7-7-7 EMOM Even: run 100 Odd: 5 Snatch / hold (same as April 9, 2016)

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