9/12 – 9/18/2016

Monday 9/12/2016

“Diane”

For Time:

21-15-9

DL 225/155lbs

HSPU

+

ROMWOD

 

Tuesday 9/13

15min AMRAP

10 TTB

15 x Back Squat @ 135/95lbs

50 DUs

 

Wednesday 9/14

4 RFT
10 Push Presses 95/65lbs
15 Box jumps 24/20″
20 Burpees
400m Run
rest 1min

 

Thursday 9/15

18min EMOM
min 1: 20s Hollow body hold
min 2: 3 Power Snatches @ 70% 1RM
min 3: 30s Row for Calories

 

Friday 9/16

12min AMRAP
50 WBs 20/14lbs
30 DUs
10 MUs

 

Saturday 9/17 (Nutrition Seminar w/Brandon!)

10min AMRAP
10 Burpee Box Overs (jump or step)
15 Toes to Bar
20 Squat Cleans 135/95lbs
25 CTB Pull-ups
30 KBS 53/36lbs
Double Unders in remaining time

 

Sunday 9/18/2016

4 Rounds (not for time)
10 DB TGUs 40/25lbs
10 Strict Pull ups