18893381_1786398694720677_6257204525340761733_n.jpg

WEEK of WOD's 9.25.17 - 9.30.17

MONDAY, SEPTEMBER 25th

A. Three sets of:

Front Squats x 6 reps @ 30X1 @ 55-65%

Single-Arm Dumbbell Row x 8 reps each arm @ 21X0

(pull the dumbbell to your hip, not your chest)

B. For time:

500 Meter Row

50 Thrusters (95/65lbs)

50 Push-Ups

500 Meter Row

Goal Time: 8-13 minutes

Cooldown:

2 sets of: Bike 2min, Max Effort Hollow Hold, Foam Roll R quad/IT 1 min, then L 1min

Optional Scaling: 5R of 10/10 reps

TUESDAY, SEPTEMBER 26th

A. Five sets of:

Snatch x 1.1.1

50/60/70/75/80%

B. Complete as many rounds and reps as possible in 10 minutes of:

5 Handstand Push-Ups

10 Pull-Ups

15 Kettlebell Swings (32/24 kg)

Rounds Goal: 8

WEDNESDAY, SEPTEMBER 27th

A. Every 10 minutes, for 40 minutes (4 sets) for times:

Run 400 Meters

10 Burpee Box Jump-Overs (24″/20″)

20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

Run 400 Meters

Goal Time: < 8 minutes per round

Scale to 200m/ 8 bbjo/ 12 db sn/ 200m

THURSDAY, SEPTEMBER 28th

A. Five sets of:

Shoulder Press x 2 reps @ 90%

B. In teams of two, partners will alternate to complete 7 rounds each of:

7 Push Press (115/75 lbs)

7 Toes to Bar

Goal Time: 7-10 minutes

Cash Out:

1-2 Rope Climbs

10 KB Windmills Each side

V-ups x 10

FRIDAY, SEPTEMBER 29th

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

Minute 1- 4 Cleans (135/95 lbs)

Minute 2- 8 Strict Handstand Push-Ups

B. Four sets of: (Cash Out Style)

Dumbbell Walking Lunges x 20 steps

Ring Dips x Max Reps @ 2111

(please stick to the tempo prescription)

SATURDAY, SEPTEMBER 30th

A. For time:

800 Meter Row

800 Meter Run

60 Kettlebell Swings (32/24 kg)

60 Wall Ball Shots (30/20 lbs)

40 Push-Ups

40 Pull-Ups

20 Burpees

20 Overhead Squats (155/105 lbs)