Official End of Summer
Thursday, September 22 marks the official end to the summer! Bring on the flannel.
Items for the week…
- Monday is going to be the last day of our unbroken strict pull-up series.
- Wednesday we will be re-testing our 1,000m row from 08/18/22.
- We are testing our 3RM numbers this week for our clean, power clean, and deadlift.
NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
SKILL
pull-up skill work
WOD
Every 3 minutes for 6 rounds
15/12 calorie row
9 box jumps (24/20)
max back squats (40% of 1RM)
1 minute rest
STRENGTH
clean: 3RM
WOD
4min AMRAP
3 front squats to a press (75% of 1RM press)
1 minute rest
4min AMRAP
4 front squats to a push press (75% of 1RM press)
1 minute rest
4min AMRAP
5 front squats to a push jerk (75% of 1RM press)
SKILL
1000m row (re-test)
WOD
10min EMOM
10 wall balls (20/14)
max double unders
1 minute rest
10min EMOM
10 mb cleans (20/14)
max push-ups
STRENGTH
deadlift: 3RM
WOD
EMOM
1 rope climb
3 burpees
max kb swings (53/35)
… collecting a total of 200 russian swings
STRENGTH
power clean: 3RM
WOD
200m run
15 thrusters (40% of 1RM)
15 sit-ups (20/14)
200m run
15 pull-ups
15 sit-ups (20/14)
200m run
9 thrusters (40% of 1RM)
9 sit-ups (20/14)
200m run
9 pull-ups
9 sit-ups (20/14)
7AM/8AM
28 minute running clock
00:00-10:00
8min AMRAP
8/6 calorie row
10 hang power snatches (40% of 1RM PS)
2 minute rest
10:00-20:00
8min AMRAP
10 toes-to-bars
12 single-arm kb squats (53/35)
2 minute rest
20:00-28:00
8min AMRAP
2 wall walks
6 kb snatches (53/35)
9AM (partners)
same
WOD
24min EMOM
MIN 1: 20-20-18-18-16-16 russian swings (53/35)
MIN 2: 15 sit-ups
MIN 3: 50 double unders
MIN 4: 14-14-12-12-10-10 burpees
