Training September 25th – October 1st

chris-w

SUNDAY

Sunday Fun Day!

3 pm Surprise WOD

MONDAY

Bench Press: Week 1

In 10 min find a 10 RM Bench Press

-then-

EMOM 5

10 reps @ 70% of 10 RM

-then-

Front Squat 3 sets x 5 reps

TUESDAY

AMRAP 17

50 Double-unders

20 Wall Ball Shots @ 20/14#

5 Hang Power Cleans @ 155/115#

WEDNESDAY

15 min to find a 1RM Split Jerk

-then-

“Helen”

3 RFT

400 m Run

21 Kettlebell Swings @ 53/35#

12 Pullups

*18 minute cutoff

THURSDAY

“McGhee”

AMRAP 30

5 Deadlifts @ 275/ 175#

13 Pushups

9 Box Jumps @ 24”/20”

FRIDAY

AMRAP 4

3 Rope Climbs

21 Thrusters @ 75 / 55#

-rest 4 min-

AMRAP 4

2 Rope Climbs

14 Thrusters

-rest 4 min-

AMRAP 3

1 Rope Climb

7  Thrusters

*Scored by total reps. If you aren’t confident you can do the first set of 21 Thrusters unbroken, then scale the weight back until you are.

 

SATURDAY

For time:

21 Kettlebell Snatches (left) @ 53/35

Run 200 m

21 Kettlebell Snatches (right) @ 53/35

Run 200 m

15 KBSN-L

Run 200 m

15 KBSN-R

Run 200m

9 KBSN-L

Run 200 m

9 KBSN-R

Run 200 m

*25 minute cut off

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