092622-093033


Mon (26th)

Back Squat (4x8) Start at 65% and build.


Star Fox (Time) 3 Rounds For Time 10 Squat Clean 135/95 75 Double Under 10min Cap Fitness: 10 Hang DB(2) Squat Clean 100 Jump Rope RX+: 165/115 100 Double Under


Tuesday (27th)

Galactica (No Measure)

EMOM 30 1) :30-:40 Handstand Hold 2) 24 Russian Twist 3) 12 Arnold Press 4) :30 L Sit (on box) 5) 12/12 Paloff Press 6) 12 Alt. Renegade Rows

We have a nice recovery/accessory workout for today, designed to give you a good sweat, but not beat us up in the process.


Wed (Sep 28th)

I Know What You Did Last WOD (Time)

Partner Workout - Teams of 2 60/50 Calorie Bike into, you go, I go:

5 x each

7 Deadlift 95/65

7 Hang Power Snatches

7 Overhead Squats

then;

60/50 Calorie Bike

30 Lateral Burpee Over Bar

10 Rope Climb


Fitness:

21 Kettlebell Swing

30 Strict Pull Up

Rx+:

155/105

Legless Climb


Cap = 24 Minutes


Thus (Sep 29th)

Push Jerk (6x5)

5x5 Set 1-2: 65% of 1RM Jerk Set 3-5: 70% Grip and Rip(Time)

For Time Run 400m 6 Clean and Jerks 135/95

Run 600m 10 Clean and Jerks

Run 800m 14 Clean and Jerks

Cap = 20minutes


Fitness:

DB Clean and Jerks


Fri (30th)

Cold Pizza (Time) For Time: 21-15-9 Dumbbell Snatch 50/35 Toe to Bar -rest 2:00 30 Dumbbell Goblet Squat 30 Chest to Bar Pull Up 30 Dumbbell Goblet Squat Rx + 70/50 20 Bar Muscle Up Fitness: Abmat Sit Up,

DB (2 ) Bent Over Row Cap = 14 Minutes .

Weekend Pump Sesh (No Measure) 4 sets: 12 DB (2) Skull Crusher 12 DB (2) Hammer Curl 12 DB (2) Reverse Lunge 12 DB (2) RDL

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