Wednesday, 09/04/2019

WOD
"Fish Out of Water"
For Time:
2k Row
10 Rounds of "Heavy Chief" 155#/105#

1 Round of "Heavy Chief":
3 Power Cleans
6 Push-ups
9 Air Squats

Tuesday, 09/03/2019

Strength
Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats

Barbell: 72% of 3-Rep Max Back Squat
Returning to the 3-6 repetition scheme for these last two weeks of stamina squats.

WOD
"Big Bird"
AMRAP 18:
20 Dumbbell Snatches 50#/35#
20/15 Calorie Assault Bike
20 Dumbbell Box Step-Ups 24"/20"
20 Pull-ups

Labor Day

"Carol Swanson"

For Time (In Teams of 3)

100 Wall Balls 20#/14#

100 Pull Ups

100 Sit Ups

200 Air Squats

100 Push Ups

100 Calorie Bike

100 Kettlebell Swings 55#/35#

Saturday

WOD
"Three Stooges"
Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs 24"/20"
100 Power Snatches 95#/65#
30 Pull Ups
100 Power Snatches 75#/55#
100 Box Jump Overs 24"/20"
100/70 Calorie Row