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Tuesday 22nd September

Conditioning – Be Relentless Throughout!!!

A. 5 AMRAP

Ascending Ladder 2, 2, 4, 4, 6, 6, 8…
Box Jump @30/24”
KB American Swing @32/24kg

Rest 2 Mins

B. 5 AMRAP

12/10 X Cals
16 X Alt Pistol / Goblet Squat

Rest 2 Mins

C. 5 AMRAP

Ascending Ladder 2, 2, 4, 4, 6, 6, 8…
HR Push Up
KB SDHP @32/24kg

Rest 2 Mins

D. 5 AMRAP

16 X KB Forward Step Out Lunge @32/24kg
50 X DU / 100 X SU

Monday 21st September

A.

Strength

5 X 4 Push Jerk @RPE 8
Rest 60s Between Sets

B.

Conditioning

14 AMRAP In Pairs:

YGIG (Relay Each Round)

5 X Power Clean @60/40kg
5 X Burpee
5 X Push Jerk
5 X Burpee

Sunday 20th September

Hero WOD ‘Helton’

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

3 Rounds for Time:
800m Run
30 X DB Squat Cleans @2 X 22.5/15kg
30 X Burpee

Time Cap: 30 Mins

Saturday 19th September

Team WOD

30 AMRAP in Pairs:

2km Row / Ski / 5km Bike
100 X Wall Ball @9/6kg
50 X Otis Sit-Up @15/10kg Plate
30 X Alt (Single Arm) Devils Press @25/17.5kg
50 X Otis Sit-Up @15/10kg Plate
100 X Wall Ball
200 X DU / 400 X SU

*Share all reps and movements as you please!

Time Cap: 30 Mins

Friday 18th September

Conditioning

30 EMOM (5 Rounds)
1- 15/12 X Cals
2- 40s Grappler Sit-Up
3- 14 X Box Jump @24/20”
4- 40s LH/RH Oblique Side Crunch (20/20)
5- 14 X DB Thruster @2 X 22.5/15kg
6- Rest