10-1

Strength:
Emom 10
Hang snatch+snatch
70% or greater

WOD:
5 rds
30 sec wallball
30 sec rest
30 sec burpee
30 sec rest

Post WOD
3×8 pendalay row

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Keep up the hard work Rob!

9-30

Strength:
Strict Press
2×5@65%
5@75%
5@85%

*after each set perform a max handstand hold

WOD:
3 RDS:
500 m row
30 situps
20 push press 95/65
*rest 2 min between rounds

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9-29

Strength:
Emom 10
1 power clean + 1 hang clean + 1 high hang clean 65-70%

WOD:
Comp:
5-4-3-2-1
Muscle ups
* run 400m after each set

RX
15-12-9-6-3
Chest to bar pullups
* run 400m after each set

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9-27

Strength:
Overhead squat 5-5-5-5-5

WOD:
In teams of 2 or 3

2 rds
30 cal row
400m run
40 wallballs
30 situps
20 hr pushups

Partner B can not start next movement until Partner A has completed movement.

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9-26

Strength:
Strength deadlift
3-3-3-3-3rm

WOD
13.2
10 min AMRAP
5 shoulder to overhead 115/75
10 deadlift 115/75
15 box jumps 24/20

Post: good mornings

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9-25

Strength:
20 min to find a 1 rm snatch

WOD:
10-9-8-7-6-5-4-3-2-1
Sdhp 95/65
Hspu

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8-24

Strength:
Strict press 5-5-5-5-5
Strict or weighted pullup
5×5

WOD:
13 min AMRAP
5 thrusters 95/65
10 burpees
15 sit-ups

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