WOD

September 25 - 01

Monday

September 25, 2017

Super Set

Press

3×6 Reps @75%

Tempo: 11X1

Strict Pull Up

3×40% of Max Rep Set

Tempo: 10X1

12-Minute Cap

 

Conditioning

For Time:

25-20-15-10-5

Hang Power Snatch (75/55)

50-40-30-20-10

Sit Up

100-80-60-40-20

Double Unders

18-Minute Cap

Tuesday

September 26, 2017

Creatine Phosphate Test

Power Clean

1RM

8-Minute Clock

 

Rest 2:00

 

AMRAP 8

Power Clean

@90% of Above

Wednesday

September 27, 2017

Fortitude
EMOMx30 Minutes
Odd: 15/12 Cal Row
Even: 15 Burpee
If you get caught by the clock your WOD is done

Thursday

September 28, 2017

Teams of 2

50 Kettlebell Swing (70/53)

50 Box Jump Over (24/20)

50 Deadlifts (180/120)

50 Wallballs (20/14)

50 Ring Dips

50 Wallballs (20/14)

50 Deadlifts (180/120)

50 Box Jump Over (24/20)

50 Kettlebell Swing (70/53)

21-Minute Cap

Friday

September 29, 2017

Front Squat

10RM

20-Minute Cap

 

Conditioning

5 Rounds

10 Hang Squat Clean (135/95)

5 Bar Muscle Up

10-Minute Cap

Saturday

September 30, 2017

5 Rounds For Time:

1 Round of DT

2 Rounds of Cindy

25-Minute Cap

 

1 Round of DT is

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Jerks (155/105)

1 Round of Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

Sunday

October 1, 2017

Bench Press

3RM

 

Conditioning

EMOMx12

Odd: 25 Double Unders + 10 Burpees

Even: 10 Kettle Bell Swing (53/35) + 10 Box Jump (24/20)









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