WODS SEPTEMBER 21-27

FRONT

 

SUNDAY

Sunday Fun Day!

MONDAY

WOD:

STRENGTH:

12 min to find a 3RM Power Clean (touch and go)

 CONDITIONING:

8 Tabata rounds each of:

Pullups

Row

Pushups

Situps

TUESDAY

WOD:

STRENGTH:

Front Squat

10 @ 55%

8 @ 60%

3×6 @ 65, 70, 75%

4 @ 80%

SPEED/AGILITY:

8x Shuttle Sprints, starting every 90 seconds

WEDNESDAY

WOD:

STRENGTH:

“OVERHEAD PARTY”

EMOM Shoulder Press x 2 reps

Men start with 115 pounds and women with 55 pounds

Add 5 pounds each minute until failure

When you cannot complete the Shoulder Presses move on to Push Press x 2 reps

When you cannot complete the Push Presses move on to Push Jerk x 2 reps

When you cannot complete the Push Jerks move on to Split Jerks x 2 reps

CONDITIONING:

AMRAP 10 min

10 Box Jumps @ 24”/20”

15 TTB

15 Thrusters @ 75/55

THURSDAY

WOD:

STRENGTH:

15 min to find a 1RM Power Snatch + OHS

then

Find a 1RM Sumo Deadlift

FRIDAY

WOD:

STRENGTH AND CONDITIONING:

3 RFT:

25 Twin KB Swings to eye level @ 53/35 each hand

25 Chest to Bar Pullups

12 Front Squats @ ~60% 1RM

SATURDAY

WOD:

SKILL:

12 minutes to find a max distance Broad Jump

CONDITIONING:

“Brenton”

5 RFT:

100 ft Bear Crawl

100 ft Broad Jump

*After every 5 Broad Jumps, you must perform 3 Burpees

*Rx = wear a 20/15 lb vest

 

%d bloggers like this: