MONDAY 9-16-24
Strength WOD: Power Clean (5x3)
then:
AMRAP in 5:00
Shuttle Runs 25’+25’=1 rep
AMRAP in 5:00
Burpee Bar Muscle-ups
AMRAP in 5:00
Shuttle Runs 25’+25’=1 rep
TUESDAY 9-17-24
For time:
25 Hang Power Cleans (heavy)
50 Front Squats
25 Hang Power Cleans
WEDNESDAY 9-18-24
AMRAP in 20:00
3 Wall Walks
6 Thrusters
9 Burpees over the Bar
THURSDAY 9-19-24
Strength WOD: Bench Press (5x3)
then:
3 Rounds for time:
20 Sumo Deadlift High Pulls (95,65)
40 GHD Sit-ups
60 Double Unders
FRIDAY 9-20-24
For time:
30 Push Jerks (heavy)
15 Ring Dips
1 Rope Climb
20 Push Jerks
10 Ring Dips
1 Rope Climb
10 Push Jerks
5 Ring Dips
1 Rope Climb
SATURDAY 9-21-24
Open Gym at 8am and 9am
