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Weekly update– 9/3-9/8

2
Sep

Weekly update– 9/3-9/8

Weekly Update–9/3-9/8

Weekly Notes:

WEEKLY WODS

Monday–Labor Day–1 WOD–9AM

4 Mini WODS!

Tuesday–Ms. Franklin

AMRAP 20 min

Row 1k
50 Thruster (75/55)
25 Bar Muscle Up (Sub Chest to Bar Pull-ups)
50 Box Jump Over (24/20)
Bike 100 Cal

Wednesday-Hang Power C&J  and A Place Far Away

Hang Power Clean and Jerk EMOM
10 min
2 on the 1 min
Notes: Use 65% across all sets

9 Min AMRAP

15 Box Jump-Over (30/24)
30 HSPU
45 MedBall Clean (20/14)

Thursday–We get to Carry each other

For Time:

6 Rounds
100′ Bear Hug Carry (100/65)
25 Cal Row on the 1,3, 5
400 Meter Run on 2,4,6

Friday–Shaken

2 Rounds
20 Clean and Jerk (135/95)
40 Bar Facing Burpee

Saturday–Smackdown

40-30-20

Pull Ups
Between Rounds–50′ Double KB Overhead Walk after each round. (53’s/35’s)