Monday 8-31

Mobility: Hips/L and T Spine

A: 10-8-6-4-2 Build 50-90%
Back Squat

B: 1 Set Max Reps
Back Squat 135/95 (Rig)

C: For Time
Buy In: 800 m Run
3 Rounds
25 KBS 53/35
20 KBDLHP 53/35
15 KB Goblet Squat 53/35
Cash Out: 800 m Run

Standard

Saturday 8-29

“Happy Birthday Sara N.” and “Goodbye Dana”

In teams of two with one partner working at a time….

A: 10 min Time Cap
100 Wall Balls 20/14
100 Pull Ups

B: Partner “DT”
10 Rounds for Time
12 Deadlift 155/105
9 Hang Power Clean 155/105
6 Push Jerk 155/105

* Partner 1 must fishish a full round before partner 2 begins and so on…

Standard

Friday 8-28

Mobility: Front Rack/Shoulders/Hips

A: 1-1-1-1-1
3 Position Squat Clean
*Floor
*Above the Knee
*High Hang

B: 9 min EOMOM
(1) 10 HSPU
(2) 5 Hang Squat Clean 135/95
(3) 15 Box Jump Overs 24/20

C: For Time
100 DUs
25 Burpees
50 AMSU
25 Burpees
50 AMSU
100 DUs

Standard