Wednesday 09/25/2019

WOD
"Workaholic"
For Time:
3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups

Directly Into...

3 Rounds:
21 Kettlebell Swings 55#/35#
15 Thrusters 95#/65#

Tuesday 09/24/2019

Strength
Single Arm Dumbbell Strict Press
5 Sets of 8

WOD
"Surfer on Acid"
3 Rounds For Time:
400 Meter Run
21 Burpees

Monday 09/23/2019

Strength
Weightlifting Complex
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

WOD
"Bartender"
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115#/85#

Saturday 09/21/2019

WOD
"Mighty Ducks"
Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks 135#/95#
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks 135#/95#