WODs September 29th – October 5th

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SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

STRENGTH

12 minutes to find a 3 Rep Max Touch and Go Deadlift

CONDITIONING

5 Rounds for Time:
5 Handstand push-ups
10 Deadlifts, 185/135
10 Chest to bar pull-ups
20 Double-unders

TUESDAY

WOD:

STRENGTH

15 minutes to find a 4 Rep Max Back Squat

CONDITIONING

Partner WOD:

16 Minute AMRAP:
P1: Completes as many rounds of: 10 Push Ups 10 Air Squats 10 Sit Ups while
P2: Completes a 400m ROW
Switch when finished with 400m ROW

WEDNESDAY

WOD:

CONDITIONING

5 Rounds for time:
15 KB Swing @ 1.5/1
10 Thruster @ 95/65
15 Burpees
15 KB Swing @ 1.5/1
Rest 3 minutes

THURSDAY

WOD:

STRENGTH

15 minutes to find a max of the complex:
Hang Snatch + Snatch
-then-
15 Minute to find a 4 Rep Max Overhead Squat
Cash Out: 30 GHD Sit Ups

FRIDAY

WOD:

SKILL

L-Sit/Hollow Position/Hollow Rock

CONDITIONING

For Time:
10-9-8-7-6-5-4-3-2-1
Wall Ball Shot 20/14″
Hollow Rocks
Box Jumps 24/20″

SATURDAY

WOD:

STRENGTH

15 minutes to find a 6 Rep Max Front Squat

CONDITIONING

12 Minute AMRAP of the Ascending Ladder:
1 Burpee Box Jumps 24/20″
1 Hang Clean 135/95#
1 Toes to Bar
3 Burpee Box Jumps 24/20″
3 Hang Clean 135/95#
3 Toes to Bar
5 Burpee Box Jumps 24/20″
5 Hang Clean 135/95#
5 Toes to Bar
Ascending Until Time Expires

 

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