Workout of the Day: 9/10/18 - 9/17/18

MON 9/10

A. Romanian Deadlift x 8-8-5-5

(rest 2 min)

 

B. For reps:

2 min - Double Unders

1 min - Rest

2 min - KB Swings (NTE 53/35#)

1 min - Rest

2 min - Lateral box step overs

1 min - Rest

2 min - Assault Bike cals

 

TUE 9/11

A. 9/11 Tribute WOD

For time: [option to do as individual or partner workout]

2001m Run or Row

11 High Box Jumps (30″/24″)

11 DB Thrusters (50/35#)

11 Burpee Pull-ups

11 DB Power Cleans (50/35#)

11 Handstand Push-ups / Seated DB Press

11 Heavy Kettlebell Swings (70/53#)

11 Toes-to-Bar

11 DB Burpee Deadlifts

11 DB Push Jerk

2001m Row or Run

***If athletes begin the WOD with a Row, they finish with a Run and vice versa.

 

WED 9/12

A. Back Squat x 6-6-4-4

(rest 2 min)

 

B. Partner Workout

15 min AMRAP:

20 Wallball (20/14#) [partner holds plate overhead - 45/25#]

20 Burpees over MB [partner holds a forearm plank]

400m MB Run [together]

 

THU 9/13

A. Power Clean - 10 minutes to build to a challenging set of 5

 

B. 10 min AMRAP:

200m Run (75th st)

7 Hang Power Cleans (~70-80% of today's best, NTE 135/85#)

 

FRI 9/14

A. Shoulder to Overhead x 5-5-3-3

(Rest 2 min b/w sets)

 

B. For time:

15-12-9

Shoulder to Overhead (~70-80% of today's best, NTE 135/85#)

Pull-up

*30 sec hollow hold after each rd

 

SAT 9/15

Saturday surprise!

 

SUN 9/16

SUNDAY STRETCH @ 10am or rest.