MONDAY, SEPTEMBER 5
TEAM OF 3
AMRAP X 12
P1: 10 BOX JUMP OVERS + 15 WALL BALLS
P2: SANDBAG HOLD
P3: REST
REST 3:00
AMRAP X 12
P1: 3 DB DEVILS PRESS + 6 DB FRONT SQUATS + 9 DB PUSH PRESS
P2: PLATE PINCH HOLD (35’s/25’s)
P3: REST
TUESDAY, SEPTEMBER 6
6 SETS
3 PUSH JERKS
:20 HANDSTAND HOLD
3 ROUNDS
10 HSPU
20 BURPEES
30/24 CAL ROW
WEDNESDAY, SEPTEMBER 7
4 ROUNDS
400M RUN
4 POWER SNATCHES 135/95
NO REST (CHANGE WEIGHTS)
4 ROUNDS
80 DOUBLE UNDERS
8 SQUAT SNATCHES 95/65
THURSDAY, SEPTEMBER 8
AMRAP 16
8 AMERICAN KBS
14 PULL UPS
20/17 CAL BIKE
FRIDAY, SEPTEMBER 9
5 ROUNDS EACH
(YOU GO, I GO)
10 DB BENCH PRESS 50’s/35’s
20 ALT FRONT RACK LUNGES
SATURDAY, SEPTEMBER 10
6 SETS
AMRAP 2
3 ROPE CLIMBS
2 HEAVY CLEANS
MAX SIT UPS IN REMAINING TIME
REST 1:00 MIN B/T SETS
SUNDAY, SEPTEMBER 11
9/11 TRIBUTE WOD
FOR TIME
2001M ROW OR 2001M RUN (1.25 MILES)
11 BOX JUMPS 30/24
11 THRUSTERS 125/85
11 BURPEE CTB PULL UPS
11 POWER CLEANS 170/120
11 HSPU
11 KB SWINGS 2/1.5 POOD
11 T2B
11 DEADLIFTS 170/120
11 PUSH JERKS 110/75
2001M ROW OR 2001M RUN (1.25 MILES)
