WOD

Sept 27th Class Program

Rowing: 8 x 250m – 1 min rest b/t efforts

+

Rowing: 4 x 500m – 2 min bt efforts

+

15 min AMRAP @ moderate effort:

200m Run

15 KBS @ 24/16

100ft/side Suitcase Carry

1 min Plankhold

Sept 26th Class Program

Clean and Jerk x 3 reps every 2 mins – drop each rep x 5 sets – Challenging but not maximal

+

Back Squat 3-3-3-3

+

16 min EMOM:

1st min: 10 Power Snatch @ 75/55

2nd min: 1-2 Rope Climbs

3rd min: 10 Bar facing Burpees

4th min: 10 thrusters @ 75/55

Sept 25th Class Program

Push Press Cluster 2.2.2 x 3 sets

Weighted Chinup Cluster 2.2.2 x 3 sets

+

DB Powell raise 6-8 reps/side x 3 sets

Straight Arm Banded Lat Pulldowns 6-8 reps x 3 sets

+

10 min AMRAP:

10 T2B

10 Box Jumps

Sept 23rd Class Program

Front Squat – 7 min EMOM x 3 reps @ 65-70% @31X1

+

Buy in: 1 mile Run

rest 2 mins

5 RFT:

3 T2B

6 Burpee Pullups

9 Air Squats

(One completed full round, while 1 rests)

rest 2 mins

Buy out: 1 Mile Run

Sept 22nd Class Program

Bench Press – 5 reps every 1:15 x 5 sets

+

DB Rows 6-8 reps/side x 4 sets

+

Single Arm OH Carry 100ft/side x 3 sets

Farmers Hold x 60s x 3 sets

+

15 min EMOM:

5 mins: 10-15 Pushups + 1 Rope Climb

5 mins: 2 Muscle Ups + 5 KB Snatch/side @ 32/24kg

5 mins: 25 DU’s + 8-10 Burpees

Sept 21st Class Program

Front Rack Reverse Lunge 4-6 reps/side x 4 sets

+

Double Overhand Grip RDL 4-6 reps @31X1 x 4 sets

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Banded Lateral Jump 5 reps/side x 3 sets

FLR in Rings 45-60s x 3 sets

+

3 RFT:

30 Wall Balls

20 Power Cleans @ 95/65

200m Run

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