Monday – 9/20/21:
“Tippy Toes”
10 Rounds For Time: (30min cap)
10 Toes to Bar
10 Burpees
100 Meter Run
*mod kipping leg raises. Run is around 2 closest parking islands.
Tuesday – 9/21/21:
Bench Press:
Every 90s x5
3 @ 80% of 1RM Bench
“Double Stuffed”
4 Rounds For Time: (18min cap)
400 Meter Row
80 Double Unders
12 Dumbbell Hang Squat Cleans 50 / 35 lb’s
*mod 1:1 plate hops For DU.
Wednesday – 9/22/21:
Strength:
Every 90s x5
3 deadlifts
*Start at wod weight and build to heavy
“Sk8er”
AMRAP 8:
15 Deadlifts 135 / 95 lb
12 Box Jump Overs (24″/20″)
9 Push Jerks 135 / 95 lb
Rest 4 Minutes
AMRAP 8:
15 Deadlifts 115 / 85 lb
12 Box Jump Overs (24″/20″)
9 Push Jerks 115 / 85 lb
Thursday – 9/23/21:
“Cover 2”
AMRAP 25
Teams of 2
30/27/24 calorie bike
25 KB swings (70/55lb)
20 partner wallballs (20/14lb)
*bike and swings may be split as desired. Swings doable in at least 10’s. M/F teams use 20lb ball to 9ft.
Friday – 9/24/21:
Strength/skill:
Every 90s X5
1 hang power snatch + 1 OHS + 1 hang squat snatch
*build to heavy complex
“Arms Wide Open”
For Time: (15min cap)
30 Hang Power Snatches 75 / 55 lb
30 Handstand Push-ups
30 Overhead Squats 75 / 55 lb
30 Bar-Facing Burpees
30 Hang Squat Snatches 75 / 55 lb
*Mod barbell strict press for HSPU.
Saturday – 9/25/21:
“Blue Collar”
3 Rounds For Time:
400 Meter Run
20 Chest to Bar Pull-Ups
10 Power Cleans 185 / 135 lb