9/4 - 9/10
Monday
8 minute AMRAP
Partner WOD
12/10 Calorie Row
10 Hang Power Snatches (95/65)
-Rest 2 minutes-
8 minute AMRAP
10 Toes To Bar
10 Front Squats (95/65)
-Rest 2 minutes-
8 minute AMRAP
12 Wall Balls (20/14)
10 Hang Power Cleans (95/65)
*Both partners start working at the same time. Switch positions once all reps are completed
Tuesday
3 Rounds For Time
Run 400 Meters
20 Alternating Kettlebell Clean (55/35)
20 Ring Push-ups
Wednesday
Strength
Cleans
5 reps @ 50%
3 reps @ 60%
2 reps @ 70%
1 rep @ 80%
1 rep @ 85 %
WOD
5 Rounds For Time
3 Bar Muscle-ups
6 Power Snatches (115/85)
9 Front Squat (115/85)
Thursday
3 Rounds For Time
50 Double-unders
20 Kettlebell Swings (55/35)
20 Kettlebell Front Rack Lunges (55/35)
(10 right hand front rack, 10 left hand front rack)
Friday
Strength
Shoulder Press
7 x 3 reps
Increase weight on each set
WOD
For Time
Row 2,000 Meters
Saturday
20 Minute AMRAP
200 Meter Medicine Ball Run
20 Medicine Ball Cleans
20 Medicine Ball Sit-ups
Men: 20lb medicine ball
Women: 14 lb medicine ball
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