Workout of the Day: 9/11/17 - 9/17/17

MON 9/11

A. We will be doing a Hero WOD in honor of 9/11.

"Hotshots 19" w/ a partner

6 Rounds for Time: 

30 Air Squats 

19 Power Cleans (~70% max NTE 135/95#)

7 Strict Pull-ups 

400m Run 

 

*Divide reps as desired b/w partners - run together each round for the 400m

 

TUE 9/12

A. Shoulder Press: Build to a challenging 2-rep in 12 minutes

 

B. Kneeling Torso Row - build to a challenging 8 reps per arm in max 4 sets 

 

C. 3 Rounds for Reps 

1 min - Double Unders 

30 sec - Rest

1 min - Row for Calories 

30 sec - Rest

 

*Goal: Pace row to have slightly more calories per round 

*Keep separate scores for each round

 

WED 9/13

A. Back Squat - if missed 09/8/17 build to a 5RM OR complete 5-8 reps x 4 sets 

*Warm-up to start @70% 5RM & build each set as able 

 

B. For Time:

40-30-20

Wall Balls (20/14#)

 

THU 9/14

A. 3 sets: 

Pendlay Row x 8, 8, 8 (1 sec pause against chest)

Single arm DB Press - build to a tough set of 8 

(Rest 90 sec)

 

B. 15 min AMRAP:

100m Single-arm Farmer's Carry (53/35#) (77th st)

Accumulate 1 min Forearm Plank

12 Box Jumps (24/20")

 

FRI 9/15

A. Close Grip Bench Press - if missed 9/5/17 build to a 1RM at 30x0 or 5x5 @70% max 

 

B. 12min EMOM: 

Min 1: 30 sec Row for cals

MIn 2: 30 sec DB Snatch alt arms (NTE 50/35#)

Min 3: 30 sec Hand-Release Push-ups

 

SAT 9/16

Saturday surprise!

 

SUN 9/17

SUNDAY STRETCH @ 10am or rest.