Friday, 09/06/2019

Strength
Box Squats
On the Minute x 7:
2 Box Squats

WOD
"Toon Squad"
Teams of 3
3 Rounds:
4 Minute Bike Calories
3 Minute Wallballs 20#/14#
2 Minute Burpees

Thursday, 09/05/2019

WOD
"Slam Dunk"
AMRAP 15:
200 Meter Run
15 V-Ups
3 Rope Climbs

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