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