WODs September 15th – September 21st

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SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

STRENGTH

12 minutes to find a 8 Rep Max Back Squat

CONDITIONING

18 Minute EMOM
1 – 4 Deadlift @ 8RM Backsquat and 8 Wallball Shots 20/14#
2 – 6 Burpees 15 Double Unders
3 – 5 Strict Pull Ups 10 Push Ups

TUESDAY

WOD:

SKILL

Muscle Ups/Pull Ups

CONDITIONING

8 minute AMRAP
2 Muscle Ups
10 Kettle Bell Swings 70/53
200m Run
-then-
8 minute AMRAP
6 Toes to Bar
10 Kettle Bell Swings 70/53
200m Run

WEDNESDAY

WOD:

STRENGTH

Push Press
5-3-3-2-1-1-1

CONDITIONING

5 Rounds for Time:
100 meter sandbag run
15 Sandbag Thrusters
10 Sit Ups

THURSDAY

WOD:

MOBILITY

Roll out Quadriceps and Hip Stretches

CONDITIONING

For Time:
70 Burpees
60 Sit Ups
50 Kettlebell Swings 1.5/1
40 Pull Ups
30 Hand Stand Push Ups
1000m Row

FRIDAY

WOD:

STRENGTH

 12 minutes to find a 4 Rep Max Front Squat

CONDITIONING

For Time:
5 Power Clean 135/95
10 Box Jumps 24/20’
50 Double Unders
10 Power Clean
20 Box Jumps
50 Double Unders
15 Power Clean
30 Box Jumps
50 Double Unders

SATURDAY

WOD:

STRENGTH

Deadlift 5 x 5
-then-
Bench Press 5 x 5

 

 

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