WODs September 1st – September 7th

workoutpicutre

SUNDAY

WOD:

Sunday Fun Day!

MONDAY

Labor Day Hours: Open Gym 12:30-3:30 WOD @ 4 PM (only one class today)

WOD:

CONDITIONING

“LumberJack 20”

For Time:
20 Deadlift (275, 185)
Run 400m
20 Kettlebell Swings (70, 53)
Run 400m
20 Overhead Squats (115, 75)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pullups
Run 400m
20 Box Jumps (24″, 20″)
Run 400m
20 Dumbbell Squat Cleans (35, 25)
Run 400m

TUESDAY

WOD:

MOBILITY

Hamstring Stretch and Foam Rolling the Quads

STRENGTH

15 minutes to work up to a 6 Rep Max Back Squat

-then-

Not For Time:
3 x 500 meter Rows
20 Back Squats at 6 Rep Max
30 Glute Ham Raises
40 Strict Pull Ups
50 Weight Knee Tucks

Partition as needed

WEDNESDAY

WOD:

SKILL

Rope Climbs

CONDITIONING

For Time:

4 Rope Climbs
20 Handstand Push Ups
30 Box Jumps 30/24″
40 Wall Ball Shots 20/14#
10 Handstand Push Ups
15 Box Jumps 30/24″
20 Wall Ball Shots 20/14#
2 Rope Climbs

THURSDAY

WOD:

STRENGTH

12 minutes to work up to a 1 Rep Max Snatch

CONDITIONING

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round. Record total weight and time

FRIDAY

WOD:

STRENGTH

15 minutes to work to a 3 Rep Max Pause Front Squat (1 Second Pause)

CONDITIONING

5 Rounds for Time:
7 Power Cleans 135/95#
14 Push Ups
21 Toes to Bar
-Rest 1 minute-

SATURDAY

WOD:

STRENGTH

15 minutes to find a 3 Rep Max Bench Press

CONDITIONING

7 Minute AMRAP
400m Run
Max Effort Bench Press at 60% of 3 Rep Max Bench Press
-then-
7 Minute AMRAP
400m Run
Max Effort Push Ups

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