Sunday-Tuesday 170910-12 – Experienced

Sunday 9/10 and Monday 9/11
Partner Conditioning
“9/11 Tribute WOD”
16 rounds for time of:
9 Clusters (115/85)
11 Chest to Bar Pull ups

Note: Alternate rounds with your partner.

Tuesday 9/12
Conditioning
40 minute AMRAP:
3 minute Row for Calories
60 second Forearm Plank
10-15 V-ups
5/arm Turkish Get up (light to moderate weight)
10/Right Arm Kettlebell or Dumbbell Snatch + 10 Alternating Right Arm Overhead Reverse Lunges
10/Left Arm Kettlebell or Dumbbell Snatch + 10 Alternating Left Arm Overhead Reverse Lunges

Note: This workout is a mix of unilateral skill work (overhead lunges, turkish get ups and snatch) with monostructural movement (row). You will only be able to move so fast during this AMRAP, so focus on quality of movement and breathing throughout the entire workout.

Here’s what’s on tap for Thursday’s Experienced classes:

Thursday 9/14
Strength
Every 90 seconds for, 8 sets (12 minutes) of:
3 Push Press + 1 Split Jerk, increasing from the rack

Conditioning
15-12-9 reps for time of:
Push Press (115/75)
Lateral Burpees over the Bar
Toes to Bar