Monday 09/09/19
WOD:
Competition:
30 Min Cap
Partner Relay >> You Go, I Go
10 RFT (each) of:
200m Row
5 Bench Press (50/35)
5 T2B

Performance:
30 Min Cap
Partner Relay >> You Go, I Go
10 RFT (each) of:
200m Row
5 Bench Press (35/20)
5 T2B

Fitness:
30 Min Cap
Partner Relay >> You Go, I Go
10 RFT (each) of:
200m Row
5 Bench Press (35/20)
5 Knee Raises

Tuesday 09/10/19
Strength:
POWER CLEAN
4 x 3 @ 75% + 10lbs

WOD:
Competition:
3 RFT of:
400m Run
10 Power Snatch (95/65)
10 Bar-facing Burpees

Performance:
3 RFT of:
400m Run
10 Power Snatch (75/55)
10 Bar-facing Burpees

Fitness:
3 RFT of:
400m Run
10 Power Snatch (45/35)
10 Bar-facing Burpees

Wednesday 09/11/19
EWOD

Thursday 09/12/19
Strength:
PUSH JERK
4 x 3 @ 75% of C+J

WOD:
Competition:
EMOM 14
Evens: 3 Bear Complex (135/95)
Odds: 30 DU

Performance:
EMOM 14
Evens: 3 Bear Complex (115/85)
Odds: 30 DU

Fitness:
EMOM 14
Evens: 3 Bear Complex (95/65)
Odds: 40 Singles

Friday 09/13/19
Strength:
BACK SQUATS
4 x 3 @ 75% + 10lbs

WOD:
Competition:
8 Min AMRAP of:
200m Run
12 C2B
2 Rope Climbs

Rest 3 Mins

8 Min AMRAP of:
200m Run
12 Wall Balls (20/14)
12 Sit-ups

Performance:
8 Min AMRAP of:
200m Run
12 Pull-ups
1 Rope Climbs

Rest 3 Mins

8 Min AMRAP of:
200m Run
12 Wall Balls (20/14)
12 Sit-ups

Fitness:
8 Min AMRAP of:
200m Run
12 Ring Rows
30 Sec Bar Hang

Rest 3 Mins

8 Min AMRAP of:
200m Run
12 Wall Balls (14/10)
12 Sit-ups