September 2022

At gym wod6:30-9 am Over head squat3-3-3-3-3

At gym wod6:30-9 am Complete as many rounds as possible in 30 minutes of:1,000-m bike2 weighted pull-ups, ♀20 lb/♂30 lb4 strict pull-ups6 kipping pull-ups Trainer will set a sub for the bike! Scale:Complete as many rounds as possible in 30 minutes of:1,000-m bike10 banded or jumping pull-ups

At gym wod6:30-9 am 4 rounds for time of:15 push jerks50 squats ♀ 95 lb ♂ 135 lb Scale:3 rounds for time of:10 push jerks25 squats ♀ 22 lb ♂ 35 lb

At gym wod6:30-9 am With a partner, 5 rounds for time of:24 double-unders (each)19 toes-to-bars (total)2 clean and jerks (total)400-m run (together) ♀ 105 lb ♂ 155 lb Scale:With a partner, 4 rounds for time of:24 single-unders (each)19 hanging knee-raises (total)2 clean and jerks (total)400-m run (together) ♀ 65 lb ♂ 95 lb

At gym wod6:30-9 am On the Concept2 rower:Pull a sub-1:35/500-m pace for as long as possibleRest 3 minutesPull a sub-1:40/500-m pace for as long as possibleRest 3 minutesPull a sub-1:45/500-m pace for as long as possibleRest 3 minutesPull a sub-1:40/500-m pace for as long as possibleRest 3 minutesPull a sub-1:35/500-m pace for as long as

At gym wod6:30-9 am 3 rounds for time of: 400-m run15 sumo deadlift high pulls15 thrusters ♀ 65 lb ♂ 95 lb Scale:3 rounds for time of:200-m run10 sumo deadlift high pulls10 thrusters ♀ 35 lb ♂ 45 lb

at gym wod 6:30-9 am Front squat 5-5-5-5-5

At gym wod8-9 am 40-30-20-10 reps for time of:GHD sit-upsDumbbell deadlifts ♀ 35-lb DBs ♂ 50-lb DBs Scale:40-30-20-10 reps for time of:Sit-upsDumbbell deadlifts ♀ 10-lb DBs ♂ 20-lb DBs

At gym wod6:30-9 am Hang squat snatch3-3-3-3-3-3-3 Scale:Same rep count but use a pvc pipeThen do to scheme with a front squat.

At gym wod6:30-9 am Complete as many rounds as possible in 20 minutes of:30-second handstand hold30-second squat hold30-second L-sit hold, knees bent30-second chin-over-bar hold Scale:Complete as many rounds as possible in 20 minutes of:30-second plank hold30-second squat hold30-second hollow body hold30-second dead hang hold