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WEEK of WOD's 9.18.17 - 9.23.17

MONDAY, SEPTEMBER 18th

A. Take 20 minutes to find today’s 1-RM Clean & Jerk

B. Complete as many rounds and reps as possible in 8 minutes of:

4 Ground to Overhead (185/125 lbs)

8 Chest-to-Bar Pull-Ups

Rounds Goal: 8

C. 2-3 Rounds (CASH OUT)

Bike 2min

5 Slow Dragonflies

5 Slow Strict Knees to Elbow

10 Seated Pike Double Leg Lifts

TUESDAY, SEPTEMBER 19th

A. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:

10 Dumbbell Thrusters (50/35lbs)

10 Box Step-Overs with Dumbbells

250 Meter Row/ 200m Run *athletes choice, can alternate

Rounds Goal: 6 per athlete

WEDNESDAY, SEPTEMBER 20th

A. Four sets of:

Deadlift x 6 reps @ 65-75%

Push-Ups x Max reps @ 1010

(set is over if you break tempo)

B. Four rounds for time of:

25 Kettlebell Swings (24/16 kg)

50 Double-Unders

Goal Time: 7-12 minutes, scale to 25 DU or 100 SU

THURSDAY, SEPTEMBER 21st

A. Four sets of:

Bulgarian Split Squat x 6 reps each leg @ 30X1

Strict Supinated Grip Pull-Ups x 6 reps

B. Complete as many rounds and reps as possible in 6 minutes of:

12 Wall Ball Shots

9 Toes To Bar

6 Burpees

Rounds Goal: 5

C. 2-3 Rounds (CASH OUT)

Row 10 cals

Nose to Wall Handstand Hold 30 seconds

Farmer's Carry Single Arm Down N Back AHAP

Repeat FC on other arm

FRIDAY, SEPTEMBER 22nd

A. Five sets of:

Push Press x 3 reps @ 80-85%

B. Every minute, on the minute, for 10 minutes:

Minute 1 – 5 Power Cleans (175/115 lbs)

Minute 2 – 9/6 Calories of Assault Bike

Goal is sub :30 per each movement

C. Cash Out:

Jog 1 Mile (50-60% effort)

SATURDAY, SEPTEMBER 23rd

A. In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:

10 Pull-Ups

10 Goblet Squats (53/35lbs)

Rest exactly five minutes, and then . . .

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:

250 Meter Row

6 Burpee Box Jump Overs (24″/20″)