MONDAY, SEP 18
5 SETS, EVERY 2:30
3 DEADLIFTS
5 STRICT L PULL UPS
AMRAP 8
8 TOES TO BAR
8 KBS 70/53
TUESDAY, SEP 19
CROSSFIT.COM WOD
ON A 15:00 CLOCK
50 BAR FACING BURPEES
50 WALL BALLS
800M RUN
IN REMAINING TIME:
MAX HANG SQUAT CLEANS 185/125
WEDNESDAY, SEP 20
10 SETS EACH:
WITH A PARTNER (YOU GO, I GO: FULL RD)
1 ROPE CLIMB
2 WALL WALKS
6 DB SNATCHES 70/53
THURSDAY, SEP 21
CARDIO PARTY
3 SETS
75 DOUBLE UNDERS
25 BOX JUMP OVERS 24/20″
SET 1: MAX DISTANCE 3:00 ROW
SET 2: MX DISTANCE 3:00 BIKE
SET 3: MAX DISTANCE 3:00 SKI
-REST :30 B/T SETS-
FRIDAY, SEP 22
EMOM 20
1: 3 MUSCLE UPS
2: 12 GROUND TO OH W/ SBs
3: 12 PULL UPS
4: 24 GREEN SB LUNGES
5: REST
SATURDAY, SEP 23
3 SETS
A: 500/400M ROW
B: 10 DEVILS PRESS 35s/25s
C: 400M RUN
D: 10 DOUBLE DB BOX STEP OVERS
-REST 1:30-
THEN PERFORM: CDAB
-REST 1:30-
THEN PERFORM: BDAC
SUNDAY, SEP 24
6 SETS
3 FRONT SQUATS
AMRAP 10
10 PUSH JERKS 95/65
20 PUSH UPS
10 FRONT SQUATS
20 AIR SQUATS
