Monday, September 27

WOD

“14.5” - CrossFit games, open WOD

21 - 18 - 15 - 12 - 9 - 6 -3

Thrusters

Bar Facing Burpees

*Barbell @ 95/65

Tuesday, September 28

Bench Press @ 70% of 1 rep max

10 - 8 - 6 (5 - 5 - 5 - 5)

*If you do not know your 1 rep max, work up to a weight you can complete 5 reps

WOD

"Unbreakable”

4 Rounds for time

400m Run

25 Wallballs

50 Double Unders

*WB @ 20/14

Wednesday, September 29

WOD

“Deja Vu”

2 Rounds

EMOM for 5 minutes

5 Pullups

5 Kettlebell Swings

Rest 2 minutes

EMOM for 5 minutes

5 Toes to Bar

4 Burpees

*KB @ 53/35 lbs

Thursday, September 30

Squat Snatch @ 80% of 1 rep max

8 - 6 - 4 (2 - 2 - 2 - 2 -2)

WOD

20 Minute AMRAP

10 Burpee Box Jump Overs

20 Russian Plate Twist

10 Shoulder to Overhead

*Barbell @ 115/95 lbs, Plate Twist @ 45/25 lbs

Friday, October 1

Front Squat

10 - 8 - 6 (5 - 5 - 5 - 5)

*Warm up to a heavy weight, continue to build throughout sets

WOD

"DT Brawl”

In the style of “Fight Gone Bad” - A CrossFit benchmark workout

3 Rounds for total number of reps

EMOM complete as many reps as possible. Move on to the next movement each minute.

Deadlift

Hang Power Clean

Push Jerks

Rest

*Barbell @ 115/95 lbs

Saturday, October 2

WOD

20 minute AMRAP

5 Chest-to-Bar Pull-ups

10 Handstand Push-ups

15 Front Squats

*FS @ 95/65 lbs