WOD

September 11 - 17

Monday

September 11, 2017

9 Rounds For Time:
11 Toes To Bar
20 Box Jump Over (24/20)
01 Squat Clean (225/155)
30-Minute Cap

Tuesday

September 12, 2017

Push Press

3×5@80% of 1RM

JT

21-15-9

Hand Stand Push Up

Ring Dip

Push Up

10-Minute Cap

Wednesday

September 13, 2107

6 Rounds For Time:

48 Double Unders

12 Pull Ups

3 Deadlift @70% of 1RM

20-Minute Cap

Thursday

September 14, 2107

Conditioning

Teams 3

100 Toes To Bar

100 Cal Row

100 Burpee

100 Box Jump Over (24/20)

While one partner works

Another holds

Another rests

Only reps while partner is doing static holds count

Friday

September 15, 2107

Barbell Cycling

EMOMx4

3 Power Clean

3 Front Squat

3 Jerk

@80% of complex

Rest 4:00

EMOMx4

3 Power Clean

3 Front Squat

3 Jerk

@80% of complex

Gymnastics Conditioning

5 Unbroken Pull Up Complex

3 Weighted Pull Up (45/25)

5 Strict Pull Up

7 Kipping Pull Up

Saturday

September 16, 2107

2 Hang Power Snatch + 2 Overhead Squat

AHAP in 8 Minutes

5 Rounds For Time:

9 Deadlift (135/95)

6 Hang Power Snatch (135/95)

3 Overhead Squat (135/95)

15-Minute Cap

Sunday

September 17, 2017

3 Rounds For quality:

10 Good Morning (light to moderate)

10 Turkish Sit Up (each side)

10 Single Leg Deadlift (moderate)

3 Rounds For Time:

400m Run

15 Left Arm Kettle Bell Snatch (53/35)

15 Right Arm Kettle Bell Snatch (53/35)









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