9.9.2019 – Monday
a) 5 sets
5 back squats @70-80%
*ME strict toes to bar after each set
b) Amrap 15min
700meter run
then
max rounds of
10 push ups
10 Squat Snatches 40/30 kilo
rx+ hspu’s, 50/35 kilo
10.9.2019 – Tuesday
a) 5 sets
5 shoulder press @70-80%
1-2 rope climbs
rx+ legless rope climbs
scaled modified rope climbs
b) 5 rounds for time
30 double unders
15 hang power cleans 50/35
30 double unders
15 push press 50/35
rx+ 60/40
scaled 30/20
11.9.2019 – Wednesday
a) 7 sets (on every 3min)
3 deadlifts (start @75% and climb up to 90%)
b) Amrap 12min
4 chest to bar pull ups
8 swings 24/16
12 alt. goblet lunges 24/16
rx+ bar muscle ups, 32/24
12.9.2019 – Thursday
WOD
“Kelly goes rowing”
5 rounds for time
500m row
30 box jumps 24/20″
30 wall balls 20/14
13.9.2019 – Friday
a) 3 sets
10 bench press @60%
10 three point db rows/side
b) Amrap 3min
20/15cal bike
20/15cal ski
max burpees
rest 3min
Amrap 3min
20/15cal ski
20 burpees
max cal bike
rest 3min
Amrap 3min
20 burpees
20/15cal bike
max cal ski
scaled 15/10cal, 15 burpees
14.9.2019 – Saturday
in teams of 3
30 rounds for time
7cal row
7 ground to overhead 50/35 kilo
7 burpees over the bar
Rx+ 60/40 kilo
15.9.2019 – Sunday
a) 5,4,3,2,1 reps
turkish get ups/side
b) Amrap 18min
15 Sumo deadlift high pulls 40/30 kilo
15 kb Front squats 40/30 kilo
30 abmat sit ups
Rx+ 50/35 kilo & 20 Toes 2 Bar
