MONDAY
Y’all, get pumped for MONDAY!
My Diamond Shoes Are Too Tight
Score Reps
On a 30:00 clock, complete as many
reps as possible of:
Plate carry 55/45
*100M unbroken = 1 Rep
*you can only set the plate down at home base!
TUESDAY
Score Reps
EMOM 18
1 Min: 7 Chest to bar
1 Min: Max reps squat snatches 135/95
1 Min: 7 Toes to bar
WEDNESDAY 9/11
2001-m run or row
11 shoulder presses (85/115 lb)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001-m run or row
– If athletes begin the WOD with a row, they finish with a run and vice versa.
-team up if you want to!
THURSDAY
Score Rounds and Reps
AMRAP 15
100′ KB suitcase carry (L/R) 70/53
14 Russian twists 53/35
7 KB suitcase DL (L/R) 70/53
5×8
Rest 2 mins
-Get comfortable with movement and increase weight as you see fit
FRIDAY
Score Time
7 Rounds:
12 KB swings 53/35
30 double-unders
TC 12
Score Reps
EMOM 8
Perform 1-2 Rope climbs
SATURDAY
Open Gym 8:15am
TEAM WOD 9:15am
