Sep 16-22, 2019
Monday September 16, 2019
1A. Power clean + 3 Push Presses
1B. Pendlay Rows 5 sets of 8. Glenn Pendlay recently passed away following a fight with cancer.
DT
5 Rounds for time of:
12 Deadlifts, 155/105
9 Hang Power Cleans
6 Push Jerks
Tuesday
1A. Close Grip Bench Press 10 RM, then 3 sets of 6-8 reps.
1B. Single Leg BB Deadlifts 5×5 heavier than last week.
2 Rounds of:
AMRAP 10
Row 15/12 cals
20 DB Lunges 50/35
12 Pull ups
Rest 5 min between rounds.
9 AM SWEAT CLASS WOD
AMRAP25
10 Pull ups/Jumping pull ups
20 Jumping Lunges
30 Shoulder Taps
400m Run
10 Pull ups
20 Jumping Air squats
30 forearm toe taps
400m Run
*Every 5 mins stop what you’re doing to complete 10 manmakers. starting at minute zero and last set at minute 20.
*sweat classes are all levels. No fundamentals required. Free for SRCF members & counts towards The Committed. $10 drop in for non members.
Wednesday
1A. Back Squat x5@9, then 2×5@90%.
1B. Max C2B into Max Kipping pull ups
AMRAP 14
25 ft HS Walk
10 Deadlifts 225/185
Run 200m
Thursday
1A. Power Snatch 5 sets of 5
1B. Banded Push ups for 5 sets of max reps, cap at 20.
Complete the following in any order for time:
50 Pull ups
100 Wall balls 20/14
150 Sit ups
300 Double Unders
9 AM SWEAT CLASS WOD
24min AMRAP
20 American KBS
20 Burpee box jump overs
400m Run or 500m Row
*Stopping every 4 minutes to perform 10 pull ups.
*sweat classes are all levels. No fundamentals required. Free for SRCF members & counts towards The Committed. $10 drop in for non members.
Friday
1A. Deadlift 5×2@90% of 1RM
1B. 5 sets of 8 KB Ball Presses
Open WOD 12.3
18 Min AMRAP
15 Box Jumps 24/20
12 Push Press, 115/75
9 Toes-to-bar
Saturday
AMRAP 26 with a partner of:
Ascending reps 2-4-6…
Hang Power Snatch 95/65
Overhead Squat 95/65
Calorie Row
Overhead Lunge 95/65
9 AM SWEAT CLASS WOD
Cal Row
Burpees
rest in time remaining
~then
In 10 minutes complete:
21-15-9
Cal Bike
Jump Squats w/medball
rest in time remaining
~then
10 min AMRAP
400m Run
50 Double Unders or 50 singles
*sweat classes are all levels. No fundamentals required. Free for SRCF members & counts towards The Committed. $10 drop in for non members.
Sunday
10 Rounds for time with a partner:
1 Arm BB Farmer’s Carry, 100 ft
1 Hand Sumo DL 5/side
15 Plate Loaded Push ups 45/25
20 Body Rows
Partners alternate on full rounds. Comment heaviest unbroken carry. Partners load and stabilize plates as needed for push ups. Body rows on bars set in the rig.