Saturday, September 22, 2018

WOD

Partner Filthy Fifty - Split Reps However you Want

For Time:

50 Box Jump 24/20

50 Jumping Pull Up

50 KBS 35/26

50 Walking Lunges

50 Knee to Elbow

50 Push Press 45/35

50 Back Extensions (or bb Good Mornings)

50 Wall Ball 20/14

50 Burpee

50 Double Under

Thursday, September 20, 2018

***DELOAD WEEK***

Strength

A1. Front Squat @ 20x1, 4-4-4-4 building to moderate 4, rest 1 min

A2. 10 double KB FR walking lunges, Moderate Wt, rest 1 min

Conditioning

AMRAP 7

1-2-3-4-5-7...

Power Clean 155/105

30 DU btwn each round