Sep 3

September 3rd, 2017

MONDAY
10 MIN EMOM Alternating
20 sec hold chin over bar
20 sec handstand hold
WOD
20 min AMRAP
5 Chin Ups
10 Box Jumps
15 Kettle Bell Swings (24/16)
20 double unders

TUESDAY
5×5 Pause Back Squats @65%
5×7 strict candle stick
WOD
5 RFT
15 Toes 2 Bar
15 Burpee to target
400m run

WEDNESDAY
8 Rounds Partner Tabata 20sec on 10 off alternating
Dow plank
Dow squat
WOD
3 RFT
7 Chest to Bar
14 DB Snatch alternating arms (25/15)
21 Burpees

THURSDAY
Deadlifts
5,5,5,5,5
WOD
Using 70% of your last 5 deadlift set
10 Deadlifts
10 Box Jumps
100m Run
9 Deadlifts
9 Box Jumps
100m Run
8 Deadlifts
8 Box Jumps
100m Run
Continue until …..
1 Deadlift
1 Box Jump
100m Run

FRIDAY
KELLY
5 RFT
400m run
30 Box Jumps
30 Wall Balls
Part B
4 Rounds
1 min plank
15 wall ball sit-ups

SATURDAY
10 Rounds – Every 90 sec
1 Power Clean
1 Hang Clean
1 Split/Push Jerk
WOD
7 Min AMRAP
7 Power Cleans (55/35)
7 Thrusters  (55/35)♥

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