Monday 09/18/2023

Strength
3 sets: 1 Push Jerk (@80-90% of 1RM Clean and Jerk)
* Rest as needed between sets *

WOD
In Teams of 2
3 rounds For Time:
500/450m row (done together)
30 push jerks 135#/95#

*BAF Option:
400/350m row
15 push press

Saturday 09/16/2023

WOD
"Lasagna"
10 Sets (1 set every 2:30)
200m Run (together)
10 Toes to Bar (Partner 1)/ 10 V-Ups (Partner 2)- Alternate each round
6 Power Cleans 205#/135#

*Score is slowest set.

Friday 09/15/2023

Strength
Deadlift:
- Heavy 2 rep (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

WOD
"Fettuccine"
6:00 Amrap
10 Push Ups
1 Rope Climb (Scale Strict Pull-Ups)
-2:00 Rest-
6:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
5 Strict Pull Ups

Thursday 09/14/2023

Strength
10 sets: 1 Squat Clean + 1 Push Jerk (start at 65% and build, no higher than 90%)

* Complete 1 set every 1:15 *

WOD
"Affiliate Version  of "Echo Thruster Final"
For Time:
21/16 Calorie Assault Bike
21 Thrusters 75#/55#
18/14 Calorie Assault Bike
18 Thrusters 95#/65#
15/12 Calorie Assault Bike
15 Thrusters 115#/80#
-into-
75ft Front rack Walking Lunge 115#/80#