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Friday, September 17, 2021

17 September

Training Session (530a)

A1 20 GHD's
A2. 15 Back Extensions
Rest 2m, x2

B. Crossover

C. Mobility

D. Hip Mobility

E. ēvoFIT
12m AMRAP:
400m Run
5 Push-Ups
10 Half Front Raises
15 Squats
20 W/M Sit-Ups
*3 Rounds + 1/2 Run

Rest 3m

12m AMRAP:
A. 1m Pigeon/Side
B. 40 Bent Over KB Rows/Side
C. 30 Hamstring Curls On Sliders
D. 40 S/A Bicep Curls/Total
*Complete


Training Session (9a)
Jiu-Jitsu



Training Session PM (1130p)

A. Back Squats; 10-8-8-8
*245/265/285/305

B. Class WOD
"Victory Lap"
MIN 1: PLATE PUSH LAP (10 YARDS AND 10 YARDS BACK) MIN 2: 10/6 CAL SKI MIN 3: 12 ALT DB SNATCHES (50/35) MIN 4: 3 S/A KB THRUSTER W/2 KB'S (RED/BLUE) *ADD 2 YARDS TO PLATE PUSH EVERY ROUND *ADD 2 CAL TO SKI EVERY ROUND *ADD 2 DB SNATCHES EACH ROUND *ADD 2 THRUSTERS (1/SIDE) EACH ROUND ROUND 2: 12 YARDS OUT AND BACK 12/8 CAL SKI 14 DB SNATCHES 4 S/A KB THRUSTERS EACH SIDE ROUND 3: 14 YARDS OUT AND BACK 14/10 SKI 16 DB SNATCHES 5 S/A KB THRUSTERS EACH SIDE ROUND 4: 16 YARDS OUT AND BACK 16/12 CAL SKI 18 SNATCHES 6 S/A KB THRUSTERS EACH SIDE ROUND 5: 18 YARDS OUT AND BACK 18/14 CAL SKI 20 DB SNATCHES 7 S/A KB THRUSTERS EACH SIDE
*20 Rounds

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