September 30, 2019

Skill:

Work Up to Heaviest Deadlift Working Weight

WOD:

“Carrie for the Cure”

15-12-9

Deadlift (225/155)

Box Jump

12-9-6

Deadlift (275/185)

Box Jump

9-6-3

Deadlift (315/205)

Box Jump

20 Min Time Cap

September 27, 2019

F U Friday

“Adam Brown”

2 RFT

24 Deadlifts (225/155)

24 Box Jumps

24 Wall Balls

24 Push Press (135/95)

24 Box Jumps

24 Wall Balls

24 Power Cleans (135/95)

September 25, 2019

Skill:

Overhead Squat

Work Up to a heavy set of 5 from floor

WOD:

3 RFT

800m Run

50 Double Unders

15 OHS (115/75)

September 24, 2019

Skill:

Power Snatch Complex:

2 High Hang Snatch +

2 Hang Snatch +

2 Power Snatch

WOD:

For Time:

21-15-9

Cal Bike

Burpees

Power Snatch (75/55)

T2B

September 23, 2019

Accessory Work

5 x 5 Bench Press- Building

3 x Max Set Strict Pull Ups

3 x Max Set Ring/Bench Dips

September 23, 2019

Skill:

Stamina Squats

12 Min Alt EMOM

3 Front Squats

6 Back Squats

@ 65% 1RM FS

WOD:

3 RFT

500m Row

15 Box Jumps

10 Squat Cleans (135/95)

September 17, 2019

Skill:

Power Snatch 

10 Min EMOM
3 Power Snatch-Building

WOD:

18 Min AMRAP
30 Cal Bike/Ski
25 Box Jump Overs
20 Power Snatch
15  HSPU

September 16, 2019

A. Stamina Squats

12 Min ALT EMOM

3 Front Squats

6 Back Squats @ 63% FS 1RM 

B. 3 RFT (15 Min Time Cap)

400m Run

30 Wall Balls

15 T2B

September 13, 2019

F U Friday

“Glen Pendlay” (135/95)

For Time:

1000m Row

10 G2OH

750m Row

10 G2OH

500m Row

10 G2OH

250m Row

10 G2OH

September 12, 2019

Accessory Work:

Sumo Deadlift 3x10 at 65%

Bench 5x5 Building 

Accumulate 50 Strict Pullups

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