Monday, September 8 - Saturday, September 13

Monday, September 8

Warm-up:  15:00 AMRAP- 10 banded good morning + :30 easy row, bike, or ski + 10 upward to downward dog + :30/side figure-4 stretch + 5 deadlift (light) + :30 cat cow 

WOD:

30:00 AMRAP @ steady pace (zone 2) -

500 meter row 

400 meter run

30 deadlift (135/95 or 95/65)  

20 calorie bike 

100-ft Farmers carry (2 @ 70/53 or 53/35 or 40/25)  

Accessory: 

3x10 hamstring curl @ moderate weight (:60 rest between sets) 

Tuesday, September 9

Warm-up:  2 rounds - 12 alt single leg v-up + 10 alt box step up + 8 Pendlay row (light) + 6 inch worm w/ push-up + :30 handstand hold or plank + :30 jump rope

WOD:

32:00 EMOM - 

1. 40 double under or 80 singles 

2. 20 sit-up (weighted or GHD if able) 

3. 10 Pendlay row (135/95 or 95/65 or 65/45) 

4. Rest

5. 40-ft handstand walk or :40 alt shoulder tap from pike or plank 

6. 20 v-up (weighted if able) 

7. 10 box jump (30/24 in or lower) 

8. Rest 

Accessory: 

3x 21 barbell bicep curl series (45/35) 

https://youtu.be/tdbHeBu8yQg?si=j-otpXch9V5YUjf_

Wednesday, September 10

Warm-up: 3 rounds - 6 thruster (light) + 12 alt hamstring scoop + 6/side 1-arm ring row/side + 12 alt reach from low squat + 6 alt reverse Samson + 12 alt scorpion stretch 

WOD:

“Fran”

21-15-9 for time - 

Thruster (95/65 or 65/45 or 45/35)  

Pull-up or ring row 

https://wodwell.com/wod/fran/?ref=listmodal

Accessory: 

Superset x3 (:90 rest between supersets) - 

1. 10/side single leg DB hip thrust

   https://youtu.be/KW7yo5x7-HI?si=x6uhmFpTZRug_v18

2. 10 GHD hip extension, :01 pause @ top 

3. :30 Sorenson hold