Monday, 09.09.19

Performance:

A. Southie “Fahk”

In 3 minutes, complete

12 Thrusters 135/93

12 Bar Muscle Ups

AMRAP burpee lateral jumps

Rest 1 minute

In 3 minutes , complete

9 Thrusters 155/103

9 bar muscle ups

AMRAP burpee lateral jumps

Rest 1 minute

In 3 minutes, complete

6 Thrusters 175/113

6 Bar Muscle Ups

AMRAP burpee lateral jumps

B. Back sQT to heavy triple for the day

C. Becomplete

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Competition:

(Those re doing wodapalooza. Am session =

General warmup

+

3 rds of 10/10/10

Thruster

Row

Burpee

+

70-75% clean and jerk x 3 singles)

*pm = redo)

Weightlifting:

A. Split Jerk – climb to to 3RM for the day + 2×3@90%

B. Back SqT – 3RM + 2×3@90%

C. Strict Press / heavy 5,3, and some singles

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Conditioning: (for those NOT re-doing Wodaplooza week 3)

A. Southie “Fahk”

In 3 minutes, complete

12 Thrusters 135/93

12 Bar Muscle Ups

AMRAP burpee lateral jumps

Rest 1 minute

In 3 minutes , complete

9 Thrusters 155/103

9 bar muscle ups

AMRAP burpee lateral jumps

Rest 1 minute

In 3 minutes, complete

6 Thrusters 175/113

6 Bar Muscle Ups

AMRAP burpee lateral jumps

B. Bike

:35 hard

:25 easy

X 12 min

//:

Becomplete:

1. Tgu alt 20 rep – laughter

2. kB windmill x 6/ each side x 4 sets

3. Bent over barbell row – 4×6

4. BB good morning 4×6

5. Banded size steps 30′ x 4 each side

6. Single leg step ups x 10 each aide x 3 sets

7. 10 min rotator cuff

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