Wednesday, 9/12/18

WOD

EMOM until failure:
3 Hang Power Cleans
*Starting Weights: 135#/95#, 95#/65#, 45#/35#
*Go up 10 pounds every minute

Rest 2 Minutes

1 Minute Max Calorie Bike

Tuesday, 9/11/18

WOD

3 Rounds:
7 Thrusters (75#/55#)
7 Pull Ups
7 Burpees

600m Run

3 Rounds:
7 Thrusters (75#/55#)
7 Pull Ups
7 Burpees

600m Run

3 Rounds:
7 Thrusters (75#/55#)
7 Pull Ups
7 Burpees

Monday, 9/10/18

WOD

10 Minute AMRAP:
10 Dumbbell Snatch (50#/35#)
20 Box Jump Overs (24”/20”)
*Add 10 DB Snatch every round

Core Strength

Super Set:
3×15 Hip Extensions
3×30 Second Hollow Body Hold

Friday, 9/7/18

Strength

3×8 Back Squats
*1 Set Every 2 Minutes

WOD

Crossfit.com 8/26/18
10 Minute AMRAP:
15 Toes to Bar
50’ Handstand Walk

Thursday, 9/6/18

WOD

With a Partner…
2 Rounds:
2:00 Sled Push
2:00 Sled Pull
2:00 Sandbag Carries
2:00 Calorie Row