Monday 9/19/2016
5 Rounds
30sec AMRAP
Hang power cleans
rest 1min
115/80lbs
rest 5min then,
5 Rounds
30sec AMRAP
burpee box jumps 24/20″
*no lock out required
rest 1min
Tuesday 9/20/2016
3k Run for time
or
3750m Row
+
ROMWOD
Wednesday 9/21/2016
12min AMRAP
10 Dead Lifts 165/115lbs
10 alt Pistols
10 Shoulder Taps
Thursday 9/22/2016
3RFT
500m Row
20 push ups
400m Run
20 pull ups
*18min Cap*
Friday 9/23/2016
For time:
5-4-3-2-1
Back Squat 225/155lbs
50-40-30-20-10
DU’s
Saturday 9/24/2016
For Time:
800m Run
15 S2OH 115/80lbs
15 Ring Dips
400m Run
10 S2OH 135/95lbs
10 Ring Dips
200m Run
5 S2OH 155/110lbs
5 Ring Dips
Sunday 9/25/2016
Partner WOD
2 Rounds for time:
200′ Farmers Carry 70/53
25 Burpees
200′ FC
25 Burpees
*Each partner must do the FC distance but they may break it and the Burpees up however they choose. 1 person works at a time.