09-13-19

Not for Time FRIyay!

13-10-8-6-4-2-2-2
Close Grip Bench Press
5 each: Hollow Rock, Tuck Up, V Up, V Hold
1 Lap Double KB Front Rack Carry
20 DU

09-12-19

Squat Snatch
5@50%
4@60%
3@70%
2@80%
1@90%

Metcon – 20′ AMRAP
10 DB Snatch Alternating  50/30
100m Sprint
Rest Exactly 1:00
Repeat

09-11-19

Hang Squat Clean 
5@50%
4@60%
3@70 & 75%
2@80%

Metcon – Team of 2
20′ AMRAP
2001m Row – Buy In
11 Wallballs  20/14
9 Deadlifts  185/125
60 DU

09-10-19

Skill:
BB Row
DB Bench Press
6 x 6

Metcon:
17′ AMRAP
50 Airsquats
100′ Walking Lunge
35 Sit ups
50′ Long Jumps
20 Pushups
40′ Handstand Walk

09-09-19

“WES”

800m Run with 25/15 Plate

Then, 14 Rounds
5 Strict Pull Ups
4 Burpee Box Jumps  24/20
3 Power Cleans  185/130

800m Run with 25/15 Plate

09-07-19

Team of 2

WOD 1.
Ascending Ladder
1-2-3-4-5-6
DB Hang Snatch (Each Arm)
Goblet Squat

WOD 2.
While both hang….
100 TTB
At every break (when you drop from bar) …  7/4 Assault Bike

09-06-19

Metcon
For Time:  15′ Time Cap
21-15-9
Thrusters
Calorie Row
Burpees

Rest to 17:00

17:00-22:00
Find 1 RM Clean & Jerk