05.09
WOD: 35 min Running clock:
BUY IN: 60/42 cal Echo Bike
Then remaining time AMRAP:
– 400m Run
– 50 Wall Balls @ 6/4kg
– 40 Alt. DB Snatches @ 15/10kg
Every break/stop on Wall Balls/DB Snatches = 3 burpee penalty on spot.
07.09
FOR TIME:
– 50/40 cal Row
– 50 Burpees
– 50/40 cal Row
– 50 Air Squats
– 2 min REST –
– 50/40 cal Row
– 40 Hand Release Push-Ups
– 50/40 cal Row
– 40 USA KB Swings @16/12 kg
– 2 min REST –
– 50/40 cal Row
– 30 Push Ups
– 50/40 cal Row
– 30 Sit Ups
CAP: 45 min
09.09
FOR TIME:
ROUND 1:
– 60/48 cal Echo Bike
– 60/50 cal Row
– 150 DU
ROUND 2:
– 50/35 cal Echo Bike
– 50/40 cal Row
– 100 DU
ROUND 3:
– 40/32 cal Echo Bike
– 40/30 cal Row
– 75 DU
ROUND 3:
– 30/22 cal Echo Bike
– 30/20 cal Row
– 50 DU
CAP: 48 min
06.09
A) Weighted Pull Ups – find 1RM
CAP: 14 min
B) ‘FRAN LITE’
21- 15 – 9
– Thrusters @ 30/20kg
– Pull Ups (elastic)
CAP: 8 min
08.09
FOR TIME
– 120 cal Echo Bike
– 100 Wall Balls @ 6/4kg
– 80 Hand Release Push Ups
CAP: 25min
Split reps and order any way you like to achieve the fastest time.
09.09
30 min AMRAP:
– 80 Double Unders
– 60 USA KB Swings @ 20/12 kg
– 40 Toe 2 Bar / L-Ups
– 20 Deadlifts @ 50/35kg
10.09
A) 1RM Back Squat
CAP: 18 min
B) FOR TIME
21- 15 – 9
– Hang Power Cleans @ 40/25kg
– Ring Dips (elastic)
CAP: 12 min
