Monday
“Labor Day WOD 2019”
A. 4 Rounds For Time w/ a partner:
– 40 KB Swings (53/35)(+70/53)
– 40 BBJO (24/20)
– 40/35/30 Cal Bike/row (switch each round)
– 40 Pullups
– 40 Wall Balls (20/14) (+30/20)
Tuesday
A. 10 Min EMOM:
– Power Clean X 1.1 (build to tough w/ good form)
B. 3 Min AMRAP
– 30 DUs
– 3 Power Clean & Jerk (135/95) (175/115)
Rest 60s
5 Min AMRAP
– 50 DUs
– 5 Clean & Jerk (115/75) (155/105)
Rest 2 mins
7 Min AMRAP
– 70 DUs
– 7 Clean & Jerk (95/65) (135/95)
Wednesday
A. 2-3 Sets:
– Back Squat X 6-8
Rest 30s
– 2 KB Front Squats X 12-15
Rest 3-4 Sets
B. 12 Min AMRAP:
5-10-15….
– T2B
*40’ DB Walking Lunge (50/35)(+2DBs in Front Rack)
**20’ out/20’ back
Thursday
A. Bench Press
10-8-6-4-2 (build to tough double)
+
2x AMRAP @ 70% of todays double
B. For Time (18 min Cap):
– 50/40 Cals AB
– 75/60 Pushups
-50/40 Cals AB
– 30 BBJO (24/20)
Friday
A. “Jackie”
For Time:
– 1000m Row
– 50 Thrusters (45# bar)
– 30 Pullups
B. 3 Sets NFT:
– Strict Pullup X AMRAP + AMRAP Farmer Carry (Heaviest possible for 100+’)
Rest as needed between
Saturday
8am Olympic Weightlifting
9am Woolfeman Special
Sunday
– Open Gym 8:30am-10:30am