Sept 30

For Time:
Row 100 Cals
10 walking lunges 25# DB in each hand
Row 80 Cals
20 walking lunges 25# DB in each hand
Row 60 Cals
30 walking lunges 25# DB in each hand
Row 40 Cals
40 walking lunges 25# DB in each hand
Row 20 Cals
50 walking lunges 25# DB in each hand

Core cool down if time permits

Sept 18

Squat Pyramid
12-10-8-4-2-4-8-10-12

Determine your numbers before we start. Range weights between 50-85% of PR.

Core Cool down:
Glute Ham Developer Sit-ups: 3 x 15
Plank Holds: 3 x :30 sec
Back extenstions: 3 x 15

Sept 10 – Push & Pull

Two groups. One does the bench, one does the pullups. Then swap.
 
Max rounds
Perform every minute on the minute, add 10# per round until failure
2x Bench press (starting weight 155#/75#)
 
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute and three pull-ups the third minute, continuing in this fashion until you are unable to complete the amount of pull-ups required. Record number of minutes completed.

Sept 4

5 rds
20 rope alternating waves* (L/R = 1 rep)
10 Scotty bobs #25 (L/R = 1 rep)
10 1.5 POOD KB swings
20 walking lunges w/ DB weight
10 75# overhead squat

*TBD based on logistics.

Sept 3

Strength:
Deadlift 5×10

Metcon:
Complete 4 rounds for time:
Push Press @ 65% of 1 RM – Max Rep
Double Unders – 30 reps

Post total reps completed to comments.