Training September 17th – 23rd

SUNDAY

Sunday Fun Day

3 pm Coach’s Choice WOD

MONDAY

Fall Sprint Week 1

Run 12 minutes

-then-

9 x 40 meter Hill Sprints

TUESDAY

“Barbara”

Five rounds for time:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

*Rest precisely three minutes between each round.

*Time cap: 40 min.

WEDNESDAY

Find a 6RM Double Kettlebell or Double Dumbbell Front Squat

-then-

Tag Team WOD

“Bushwhacker”

AMRAP 15

P1 completes:

12 Double Kettlebell Front Squats

10 Partner Plank Burpees

P2 completes:

12 Double Kettlebell Front Squats

10 Partner Plank Burpees

*Rx load: 53/35# kettlebell each hand or 55/40# dumbbell each hand.

THURSDAY

Find a 1RM Power Clean

-then-

“Sham”

7 RFT

11 Deadlifts @ Bodyweight

100 meter Sprint

*Time cap: 15 min

FRIDAY

“Pump House”

15-12-9-6-3

Strict Ring Dips

Strict Pullups

200 meter run after each round

SATURDAY

“Hard Labor”

Teams of 3

AMRAP 30

100/70 Cal Row

100 Power Cleans @ 135/95#

100/70 Cal Row

80 Push Jerks @ 135/95#

100/70 Cal Row

60 Front Squats @ 135/95#

100/70 Cal Row

40 Squat Clean Thrusters @ 135/95#