SEPTEMBER 9
DIME A DOZEN
Hang Power Clean + 3 Rep Thruster
-build in weight
__
AMRAP 12:
9 Hang Power Cleans
6 Thrusters
30 Double Unders
Barbell: (115/85)
SEPTEMBER 10
HEAT OF THE MOMENT
4 Rounds For Time:
400 Meter Run
10 Bar Muscle-Ups
25/20 Calorie Bike
Rest 1 Minute Between All Stations
Time Cap: 40 Minutes
SEPTEMBER 11
9/11
Deadlift for load:
-3 Reps
-3 Second Pause
-Build in Weight
__
For Time:
2,001 Meter Row
110 Dumbbell Box Step-ups (20")
Dumbbell: (50/35)
Time Cap: 20 Minutes
SEPTEMBER 12
PROHIBITION
AMRAP 20:
200 Meter Run
Max Unbroken Toes to Bar
200 Meter Run
Max Unbroken Push-ups
* Score Total Reps
SEPTEMBER 13
SAME OLD STORY
Back Squat for load:
-3 Reps
-3 Second Pause
-Build in Weight
__
On the Minute x 15:
15-1 Wallballs (20/14)
Max Kettlebell Swings (70/53)
SEPTEMBER 14
COMMUNITY WOD
SEPTEMBER 15
DON’T SWEAT IT
On the Minute x 32
[8 Rounds]:
Minute 1: Bike Erg Calories
Minute 2: AbMat Sit-ups
Minute 3: Dumbbell Bench Press (50/35)'s
Minute 4: Rest
__
SUNDAY RUNDAY
Run 2-3 miles