WOD

September 18 - 24

Monday

September 18, 2017

Front Squat

3×5 @100% of 10RM

First Two Reps: 1+1/4 squat with 3 second pause at bottom

Last Three Reps: 10X1

 

AMRAP 8

10 Toes To Bar

10 Burpee

Tuesday

September 19, 2017

Split Jerk

5RM

15-Minute Cap

 

AMRAP 7

Ascending Ladder

3-6-9-12-15-18…

Dumbbell Power Snatch (50/35)

Box Jump (24/20)

Wednesday

September 20, 2017

AMRAP 5:

50 Wall Ball Buy-In

12 Deadlifts (185/135)

12 Lateral Bar Facing Burpees

Rest 5:00

AMRAP 5:

35 Wall Ball Buy-In

9 Deadlifts (225/155)

9 Lateral Bar Facing Burpees

Rest 5:00

AMRAP 5:

20 Wall Ball Buy-In

6 Deadlifts (275/185)

6 Lateral Bar Facing Burpees

Wall Ball Weight

Men:20-10’ Women: 14-9’

Thursday

September 21, 2017

Teams of 3:

AMRAP 25:

150/100 Calorie Row

100 Power Cleans (135/95)

150/100 Calorie Row

80 Push Jerks (135/95)

150/100 Calorie Row

60 Front Squats (135/95)

150/100 Calorie Row

40 Squat Clean Thruster (135/95)

 

Friday

September 22, 2017

EMOMx20

1: 15/12 Cal Row

2: 30-50 Double Unders

3: 10 GHDSU

4: 15 Kettle Bell Swing (53/35)

Saturday

September 23, 2017

Best In The Box

 

Sunday

September 24, 2017

3 Rounds For quality:

:20 Wall Facing Hand Stand Hold

10 Each Arm Single Arm Kettle Bell Swing

:20 Side Plank Each Side

 

3 Rounds For Time:

400m Run

15 Strict Hand Stand Push Up









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