0927:

WU: 3 rounds, 10 wall balls, 10 burpees, 10 m leapfrog.

STRENGTH:

  • DL 4×3@80% 2×2@90%
  • Push Press 4X5@80% 2X2@100% load

WOD: 10 minute amrap

  • 100 m run 2nd speed bump
  • 4 wall walk
  • 10 TTB

0896:

Choose strength or fitness!

STRENGTH:

  • B. Press 4X6@80%
  • Tempo b. squats 5x5x2 1 0 @ 70%

Fitness:

if you prefer to run around a bit here you go. 30 minutes

  • 20 mt. climbers
  • 15 arm haulers
  • 20 abmat sit ups
  • 20 DU/40 SU
  • 20 squats
  • 350 m run

0884:

WU: 10 minutes PT

Press 1×3@70% 1X3@80% 2×3@85%

Sumo DL 1×3@70% 1X3@80% 2×3@85%

10 minute Amrap

  • 3 H. Power Snatch @60% 1RM
  • 20 DU/30 SU
  • 3 HPS
  • 30 DU/40 SU
  • 3 HPS
  • 40 DU/50 SU
  • 3 HPS
  • 50 DU/60 SU
  • 3 HPS
  • 60 DU/70 SU
  • 3 HPS
  • 70 DU/80 SU
  • 3 HPC
  • 80 DU/ 90 SU
  • 3 HPC
  • 90 DU/ 100 SU
  • 3 HPC
  • 100 DU/110 SU

0841:

WU: Roll – lats, quad, glute & ham. Then 3 rounds of: 12 jumping split squats, 10 OHS, 5 sotts press behind neck, 10 f. squat 5 sotts front neck.

  • C&J (split) 30 minutes

Flexibility: 10 minutes

0828:

WU: Wish Coach Al a Happy Birthday and flood him with your gifts.

Met-Con: 20 minutes – score = total meters on rower.

  • 100 over the rower burpee (face the rower however you wish, jump over tail only)
  • Row for max meters

Or:

STRENGTH:

  • Box Squat 6X3  @ 90%
  • Push Jerk f/rack 5X2
  • Split jerk 8X1 @ 80% Push jerk
  • 4X8 Chins

Athletes will choose either Met-Con or Strength not both.

GA: met-con 50 OTRB