September 2020

A) 500m Row time trial   __________________   B) Bench or Strict Press 7-7-5-5-3-3-3-3-3   or   C) “Open 17.1”   For time (20 minute time cap):   10-20-30-40-50 Alt DB Snatches (22.5/15kg)   + 15 Burpee Box Jumpovers (24/20”) after each round of DB Snatches [vc_gallery type="image_grid" images="24002" img_size="full" column_number="2"...

A) REMOM for 15 minutes:   10 – 15 Pushups   10 - 15 KB Swings (24/16kg)   10 Weighted Stepups (24/16kg)   B) For time:   800m Run   then 3 x   80 Double Unders 10 Toes-to-Bar 10 Burpees (6”)   - 15 minute time cap [vc_gallery type="image_grid" images="23964" img_size="full"...

A) Overhead Squat 5 x 8   B) Front Rack Lunge 5 x 8   C) SDHP 5 x 8   or   D) 1. 1000m Row Time Trial   2. AMRAP in 14 minutes: 14 SDHP (45/30kg) 14 Dips 14 Front Rack Lunges (45/30kg) 14 Bicycles (L+R=1) [vc_gallery type="image_grid" images="23946" img_size="full" column_number="2"...

For time:   21-18 Power Cleans (55/40kg) Box Jumps (24/20")   40 Situps   15 – 12 Power Cleans (55/40kg) Box Jumps (24/20")   40 Pull-Ups   9-6-3 Power Cleans (55/40kg) Box Jumps (24/20")   400m Run   Crystal finishing up the 5km run on Saturday with Liz in pursuit. [vc_gallery...

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