Week of 9/30/19-10/6/19

Monday:
Every 2 Minutes x 6 Sets:
– 3 Thrusters
*take barbell from the floor*

+

For Time:
– 25 Thrusters (95/65)
– 400 Meter Run
– 25 CTB Pullups
– 400 Meter Run
– 25 Thrusters (95/65)

Tuesday:
4 Sets:
– DB Z-Press @ 2112 x 8,8,7,6
*rest 60 seconds*
– HS Hold or OH Hold x :30
*rest 90 seconds*

+

AMRAP 12:
– 50 Double Unders
– 15 DB Push Press (50/35)
– 5 Wall Walks

Wednesday:
Every 6 Minutes x 30 Minutes (5 sets):
– Row 500/400m
– 25 Air Squats
– 20 Russian KBS (53/35)
– 10-15 Toes to Bar

Thursday:
AMRAP 22:
– 400m Run
– 4 Turkish Getups (2/side)
– 30 Box Stepups (24/20)
– :40 forearm plank

Friday:
0:00-8:00
– Max Echo Bike Cals
8:00-10:00
– Rest
10:00-18:00
AMRAP 8:
– 10 DB Snatches (50/35)
– 8 Burpees
18:00-20:00
– Rest
20:00-28:00
– High Hip Bear Crawl (down/back length of gym)
– Walking Lunges (down/back length of gym)

Saturday:
Open WOD 14.4
AMRAP 14:
– 60 Cal Row
– 50 Toes to Bar
– 40 Wall Ball Shots (20/14) (10’/9′)
– 30 Power Cleans (135/95)
– 20 Muscle Ups

Sunday:
CLOSED

See you at the BBQ!
1pm @ The Banksville Community Center

Bring your friends and family!