Sunday, September 1 – Saturday, September 7

Posted on August 31, 2019 by Anna Follman

 

Sunday, September 1 – Rest Day 

 

Monday, September 2 – Labor Day

  • OPEN GYM – 11AM – 1PM

 

Tuesday, September 3

Strength: Deadlift

  • 2-2-2-2-2

WOD: 21 Minute EMOM

Minute 1:

  • 4 Devils Presses (35/50)

Minute 2:

  • 5 Pull-Ups + 3 Chest-to-Bar Pull-Ups

Minute 3:

  • 12/14 Calorie Bike

 

Wednesday, September 4

Strength: Back Squat  (compare to 6/10/19)

  • 1 Rep Max

WOD: For Time

10-8-6-4-2-4-6-8-10

  • Thruster (63/95)
  • Bar-Facing Burpees

Time Cap: 20 Minutes

 

Thursday, September 5 

Strength: 10 Minute MOMO

  • :30 Box L-Sit
  • 14 Bent over DB Rows (7 each arm)

*Increase weight if able on DB rows

WOD: For Time

Buy-In

  • 1000M Row

Then…

4 Rounds

  • 200M Run
  • 15 Slam Ball
  • 15 Step-Ups (20/24)
  • 15 Plate Sit-Ups (25/45)

Time Cap: 25 Minutes

 

Friday, September 6 

10 Minute MOMO

  • 1 Hang Clean + 1 Jerk

*Increase weight with each set

WOD: 14 Minute AMRAP

  • 40 Double-Unders
  • 3 Squat Clean (123/185)
  • 2 Shoulder to Overhead (123/185)

Scale 40 DU’s with 80 Single Skips

 

Saturday, September 7 

WOD For Time: “Filthy Fifty”  (compare to 9/16/2018)

  • 50 Box Jump (20/24″)
  • 50 Jumping Pull-Ups
  • 50 KB Swings (35/55)
  • 50 Walking Lunges
  • 50 Knees to Elbow
  • 50 Push Press (33/45)
  • 50 Back Extension
  • 50 Wall Balls (14/20) (9/10′)
  • 50 Burpees
  • 50 Double-Unders

 

#WorkHardBeNice