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FRIDAY OCTOBER 4, 2019

STRENGTH / FOUNDATION
8X1:00:
3 DB CLEAN & JERK (ACROSS)

WOD
5 ROUNDS, 16:00 CAP:
12 HANG POWER CLEAN 115/85 (RX+ 135/95)
9 TOES TO BAR
6 PUSH JERKS

COOL DOWN

THURSDAY OCTOBER 3, 2019

STRENGTH / FOUNDATION
12X1:00:
1) 40 DUBS OR 75 SINGLES
2) 10 GOBLET LUNGE
3) :40 LOW PLANK HOLD
4) 16/12 CAL SKI

WOD
AMRAP 12:00:
10 FLOOR PRESS 55s/40s
10 RING ROWS
300M RUN OR .6 BIKE

COOL DOWN

FRIDAY SEPTEMBER 27, 2019

STRENGTH / FOUNDATION
15X1:00:
1) 18/15 CAL ROW
2) 14/10 CAL BIKE
3) 12/9 CAL SKI
4) 15 SLAM BALL 30/20
5) 15 MED BALL SITUPS 20/14

WOD
30-20-10, 12:00 CAP:
TOES TO BAR
DOUBLE UNDERS X3 / MOD: SINGLES 130-90-50

COOL DOWN

WEDNESDAY SEPTEMBER 25, 2019

STRENGTH / FOUNDATION
8X1:00:
2 OVERHEAD SQUAT (ACROSS)

WOD
TEAMS OF 2, ALTERNATE EXERCISES
AMRAP 14:00:
15/12 CAL BIKE
12 OVERHEAD LUNGE 75/55 / MOD: FRONT RACK LUNGE
15 PUSH PRESS

COOL DOWN

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