MONDAY
Score Weight
5x 50′
Farmer carry
Rest 1 Min
*Lunge unbroken
TC 10
Score Reps
2 rounds:
3 minutes to complete as many Push jerks as possible
50 double-unders
200M run
Max push jerks 155/105
2 Min Rest in between rounds.
TUESDAY
Score Reps
EMOM 24
1. 10-14 Box jumps 30/24′
2. 10-14 Shuttle runs
3. 10-14 DB Push press 2×50/35
4. 10-14 DB facing burpee
5. Rest
Shuttle 25’=1
WEDNESDAY 9/11
7 SETS
Score Reps
10 x 1:00 rounds:
5 back squats immedietly in to
Max-reps ring dips in time remaining of minute
-Back squats at 60-70% of 1-rep-max.
– Rest 1:00 between rounds.
– Score is total ring dips.
THURSDAY
Score Time
3 Rounds
10 Sand bag Squats
10 Sand bag over low bar 48/40″
100M Bear hug sand bag carry
10 Burpee over sand bag
-Sand bag- HEAVY
-Set up low bar on rig
Score Reps
Work on the skill
HS free stand
HS hold
HS hold + hand release
HS
Pike HS+ hand release
FRIDAY
1×2
2 Rounds:
10-8-6-4-2
65%, 70%, 75%, 80% 90%
Increase each set
-Immediately after the set of 2
deload back to set of 10 and go again!
-Score last 2
Score Time
21-15-9-6-3
Toes-to-bars
Wall-ball shots 20/14
TC 12
SATURDAY
Open Gym 8:15am
TEAM WOD 9:15am
