Monday 09/02/19
LABOR DAY WOD

Tuesday 09/03/19
Strength:
POWER CLEAN
4 x 3 @ 75%

WOD:
Competition:
10 Min AMRAP of:
200m Run
10 Box Step Ups (24/20)
200m Run
10 Power Cleans (135/95)

Rest 2 Mins

3 Min Max Effort Burpees Over Bar

Performance:
10 Min AMRAP of:
200m Run
10 Box Step Ups (24/20)
200m Run
10 Power Cleans (115/85)

Rest 2 Mins

3 Min Max Effort Burpees Over Bar

Fitness:
10 Min AMRAP of:
200m Run
10 Box Step Ups (24/20)
200m Run
10 Power Cleans (95/65)

Rest 2 Mins

3 Min Max Effort Burpees Over Bar

Wednesday 09/04/19
EWOD

Thursday 09/05/19
Strength:
16 Min EMOM of:
Odds – 10 Double DB Push Press
Evens – 10 Single-arm KB Rows

WOD:
Competition:
4 RFT of:
10 Push Press (50/35)
30 DU
10 C2B
30 DU

Rest 2 Mins

4 RFT of:
10 Goblet Squats (50/35)
20 AbMat Situps

Performance:
4 RFT of:
10 Push Press (35/20)
30 DU
10 Pull-ups
30 DU

Rest 2 Mins

4 RFT of:
10 Goblet Squats (35/20)
20 AbMat Situps

Fitness:
4 RFT of:
10 Push Press (35/20)
30 Singles
10 Ring Rows
30 Singles

Rest 2 Mins

4 RFT of:
10 Goblet Squats (35/20)
20 AbMat Situps

Friday 09/06/19
Strength:
BACK SQUATS
4 x 3 @ 75%

WOD:
Competition:
2 Mins On, 1 Min Rest of:
Ass Bike
Wall Balls (20/14)
Cal Row
KB Swings (53/35)
HSPU (Blue Mat)

Performance:
2 Mins On, 1 Min Rest of:
Ass Bike
Wall Balls (20/14)
Cal Row
KB Swings (53/35)
HRST Push-ups

Fitness:
2 Mins On, 1 Min Rest of:
Ass Bike
Wall Balls (14/10)
Cal Row
KB Swings (35/25)
Push-ups (scale if needed)