Tuesday 09/22/2020

Strength
Strict Press
8-8-8*
*Start moderate build to moderate-heavy.

WOD
5 SETS* 
AMRAP x 2 MINUTES 
5 Push Press 115#/75#
10 Up-Downs Over Bar 

-Rest 1:00 b/t Sets-
*Pick up where you left off each set.

Monday 09/21/2020

Strength
Back Squat
8-8-8*
*Start moderate build to moderate-heavy.

WOD
"VIBRANIUM"
2 Rounds For Time (10:00 time cap)
16 Box Jumps 30#/24#
18 Toes to Bar
20 Front Squats 155#/105#

*add the number of missed reps in seconds to your time cap

Saturday 09/19/2020

WOD
In Teams of 2 
EVERY 5:00 x 5 SETS
400m Run (together)
Then in the remaining time...
AMRAP of:
12 HR Push-Ups
20 Air Squats

*Athletes take turns doing full rounds. Score is rounds + reps. Runs don't count toward score.

Friday 09/18/2020

Strength
EVERY 1:30 x 6 SETS*
3 Power Cleans + 3 Front Squats 

*Keep weight moderate.
(Score is Weight)

WOD
For Time:
4 Rounds 
20/15 Cal Row 
12 Power Cleans 135#/95#
12 Front Squats