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Thursday, September 21

Part A. 2 Rounds: 200m KB Farmer Carry (70/53) 150ft HS Walk (sub 90s HS Hold) 15 Stone to Shoulder (130/95) **For quality/not for time. WOD: 7 Rounds For Time: 7 Squat Cleans (135/95) 7 Bar Facing Burpees 100m Run

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Wednesday, September 20

Part A. Overhead Pause Squats (14m CAP) 5x5 reps *increase to a heavy set of 5. *pause @ the bottom for 3 seconds. WOD: 4 Rounds for Time (15m CAP) 20 DB Hang Power Cleans (50/35) 15 DB Box Step Ups (24/20") 10 T2B

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Monday, September 18

Part A. Push Jerk Party 0:00-3:00: 4 @ 75% 3:00-6:00: 3 @ 80% 6:00-9:00: 2 @ 85% 9:00-12:00: 1 @ 90% WOD: 15m Clock: 6m AMRAP 30 DU (5 attempts, 50 singles) 15 Wall Balls (30/20 @ 10ft) 10 HSPU 3m REST 6m AMRAP 10 HSPU 15 Wall Balls (30/20 @ 10ft) 30 DU (5 attempts, 50 singles)

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Friday, September 15

Part A. Pause Front Squats (15m CAP) *3s pause at bottom 2 Rounds: 5 @ 55% 3 @ 65% 3 @ 75% 2 @ 80% WOD: 3 Rounds: 4m AMRAP 16 Squat Jumps (must touch 1' over outstretched hands) 14 Single Arm DB Push Press (70/45) *may switch arms as needed. 12 Deadlifts (225/155) Rest 2 min

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Monday, September 11

9/11 Memorial Workout *to honor the lives lost in the terrorist attack. Buy In: 2001m Row (sub 1 mile run as needed) 11 reps of: Box Jumps (36/30") Thrusters (125/85) Burpee C2B Pull-Ups Power Cleans (175/120) HSPU KBS (70/53) T2B Deadlift (170/120) Push Jerk (110/75) Cash Out: 2001m Row (sub 1 mile run as needed) *The workout itself is symbolic of 9/11. The 2001m row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning. The 125 pound thruster represents the number of deaths at the Pentagon. The

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Friday, September 8

Part A. 12m Clock 8 Rounds total, every 90 seconds 1 Squat Clean + 3 Split Jerks *start at 55% and increase each time. WOD: For time (14m CAP) 3 Rounds: 5 Deadlift (315/205) 10 Bar Facing Burpees 3 Rounds: 5 Cleans (225/155) 10 Bar Facing Burpees 3 Rounds: 5 Squat Snatch (135/95) 10 Bar Facing Burpees *no rest between sections.

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