Week 38: 19 - 23 Septermber

Monday, 19 September

Skill: Rowing form

WOD: Interval Workout
200m row 20 sec rest 200m run 3 min rest 400m row 40 sec rest 200m run 3 min rest 600m row 60 sec rest 200m run 3 min rest 800m row 80 sec rest 200m run

Tuesday, 20 September

Strength: Front Squat

3-3-3-3-3-3

WOD: For time (break up as required)

100x Barbell thruster

100x KB Swing

100x Abmat Situps

Wednesday, 21 September


Core curcuit:
hollow hold/superman transition 4 rounds 10 sec hollow 10 sec superman 10 sec hollow 10 sec superman 20 sec rest


WOD: 3RFT
21 Cal row
15x burpee over rower
9x T2B




Thursday, 22 September


Strength: Push/Split Jerk
1-1-1-1-1-1-1


WOD: For Time
15x pullups
25x Deadlift @ 225/175
50x Box Jumps
100x Wallball
200x Double Under (2:1 Singles)




Friday, 23 September


Skill: rope climbs (grounded climb [bent/straight leg], foot positioning, big crunch)


WOD: 5RFT
10x T2B
5x Burpee
2x Rope Climb
5x Burpee