Week of 9/23/19-9/29/19

Monday:
A. EMOM 8 – 1 Thruster *building*
-rest 3 minutes-
B. EMOM 8 – 1 Hang Squat Clean *building*
-rest 3 minutes-
C. AMRAP 3 – Max Hang Squat Cleans @ 85%

Tuesday:
“Big Helen”
3 Rounds For Time:
– 400m Run (3 laps around back parking lot)
– 21 American KBS (70/53)
– 7 Ring Muscle Ups

Wednesday:
Every 8 Minutes x 32 Minutes (4 sets):
– 15 Burpees
– 20/15 cal Row
– 20 Alt DB Snatch (50/35)
– 15 Burpees

Thursday:
4 sets:
– Seated Philly Press @ 2112 x 6-8 reps/side
*rest 30 seconds*
– Banded Rotations x 10/side
*rest 90 seconds*

+

AMRAP 12 (with a partner)
A: 12/9 cal Echo Bike
B: 10 Double KBS into Farmers Carry

Friday:
A. 10 Minute Skill Work on Handstand Pushups
L1 – Pike from Box
L2 – Handstand Hold
L3 – Kipping

B. 4 Rounds For Time:
– 15 Push Presses (115/75)
– 12 Chest to Bar Pullups
– 9 Strict HSPU
*13 min cap*

Saturday:
EMOM 10
– 1 Deadlift *building*

+

Open WOD 14.3
AMRAP 8:
– 10 Deadlifts (135/95)
– 15 Box Jumps (24″/20″)
– 15 Deadlifts (185/135)
– 15 Box Jumps
– 20 Deadlifts (225/155)
– 15 Box Jumps
– 25 Deadlifts (275/185)
– 15 Box Jumps
– 30 Deadlifts (315/205)
– 15 Box Jumps
– 35 Deadlifts (365/225)
– 15 Box Jumps

Sunday:
CLOSED

Enjoy Your Weekend!