WODs September 8th – September 14th

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SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

STRENGTH

12 minutes to find a 8 Rep Max Front Squat
-then-
Every 30 seconds for 6 minutes perform:
3 Thrusters + 2 Front Squats at a challenging weight

CONDITIONING

For Time:
21-15-9
Thrusters 95/65#
Burpees

TUESDAY

WOD:

For time:
185/125 pound Front squat, 20 reps
30 Box jump, 30/24 inch box
40 Kettlebell swings, 1.5/1 pood
50 Wall ball shots, 20/14 pound ball

WEDNESDAY

WOD:

STRENGTH

15 minutes to find a 3 Rep Max Romanian Deadlift from a Rack

CONDITIONING

“Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

THURSDAY

WOD:

STRENGTH

12 minuntes to find a max of the complex:
2 Behind the Neck Snatch Grip Push Press + Snatch Balance + Overhead Squat

CONDITIONING

“Jackie”
For Time:
1000 meter Row
50 Thrusters 45#
30 Pull Ups

FRIDAY

WOD:

STRENGTH

 15 minutes to find a max on the complex:
Hang Clean + Clean

CONDITIONING

 5 Rounds for time:
25 Kettlebell Swings 53/35#
3 Squat Clean 185/125#
200 Meter Run

SATURDAY

WOD:

SKILL

 Hand Stands and Hand Stand Walks and Hand Stand Push Ups!

CONDITIONING

 7 Rounds for Time:
7 Hand Stand Push Ups
7 Strict Pull Ups

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