Friday September 13, 2019
Strength (16:00): Weighted walking lunges 3X16 WOD (15:00): 4X ME jerks (135/95) 30 double unders (12 minute time cap)
Thursday September 12, 2019
Strength (22:00): Clean – 3-3-3-3-3 WOD (12:00): 10 calorie bike 20 handstand push ups 30 Abmat sit ups 40 wall balls (20/14)
Wednesday September 11, 2019
WOD (45:00): 9/11 Operation Vigilance Max effort rope climbs Run 200m 16 box step up (12”) 10 burpees Work in teams so that someone is always climbing the rope **Record total number of climbs – 182 climbs required to climb the height of both towers
Tuesday September 10, 2019
Strength (16:00): Russian kettlebell swings 3X8 WOD (23:00): 20 minute EMOM 1 snatch per minute – record heaviest single
Monday September 9, 2019
Strength (22:00): Push press 3-3-3-3-3 WOD (15:00): 5X :30 hollow body rocks :30 rest :30 jumping lunges :30 rest :30 russian twists (BW) :30 rest