MONDAY

LABOR DAY WOD
30 min AMRAP:

  • 1 round of: partner A does 1 round of DT then partner B does 1 round
  •  run 400m
  • 2 rounds of: partner A does 1 round of DT then partner B does 1 round
  • run 400m
  • 3 rounds of: partner A does 1 round of DT then partner B does 1 round
  • run 400m, etc.

*"DT"
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

TUESDAY

Front Squat
3x3

3 rounds:
3 min AMRAP:

  • 50 Double Unders
  • 12 Russian Kettlebell Swings (2p | 1.5p)

rest 90 sec between rounds

WEDNESDAY

"Fran"

21-15-9

  • Thruster (95/65)
  • Pull Ups

Compare to 2016-01-26

THURSDAY

Bench Press

  • Work to a heavy single (or your ULO opener weight)
  •  2x3 at 85%

Row "flush": 8 rounds:
row (350/300m) at a comfortable pace
rest 2 minutes

FRIDAY

skill: KB Snatch

Every 2 Minutes for 20 Minutes:

  • 6 Kettlebell Snatch
  • 40 Double Unders

SATURDAY

ULTIMATE LIFT OFF

SUNDAY

"Nasty Girls"

3 rounds:

  • 50 air squats
  • 7 muscle ups
  • 10 HPC (135# | 95#)