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WEEK of WOD's 9.4.17 - 9.9.17

MONDAY, SEPTEMBER 4th

Labor Day - No WOD

TUESDAY, SEPTEMBER 5th

A. QUALITY work for 15 minutes (3 sets of each):

Station 1: Muscle-Ups x Max Reps in 45 seconds

(OR Low Ring Muscle Up Progression x 3-4 reps)

Station 2: Handstand Practice

10m Freestanding OR Wall Run OR Walk Walks x 3-4 reps )

Station 3: Hollow Body Rocks x 10 reps

B. Every minute, on the minute, for 20 minutes (5 sets of each):

Minute 1 – 10/7 Calories of Assault Bike

Minute 2 – 15 Kettlebell Swings (32/24 kg)

Minute 3 – 15 Box Jump-Overs (24″/20″)

Minute 4 – 30-Second Front Leaning Rest on Rings

Scale reps to finish at least by :45 mark each minute

WEDNESDAY, SEPTEMBER 6th

A. Take 15 minutes to build to today’s 1-RM Split Jerk

B. Three rounds for time of:

400 Meter Run

10 Ground to Overhead (135/95 lbs)

20 Chest-to-Bar Pull-Ups

Goal Time: 13-18 minutes

Scale to 200m Run, 10 GTOH, 15 Pull-ups

THURSDAY, SEPTEMBER 7th

A. Six sets of:

Clean or Power Clean x 1.1

*Hit all 6 sets above 80%

B. Five rounds for time of:

30 Double-Unders (15 DU or 60 SU)

20 Weighted Sit-ups (35lbs)

10 Push-Ups

Goal Time: 7-12 minutes

FRIDAY, SEPTEMBER 8th

A. Three sets of:

Dumbbell Walking Lunges x 20 steps

Single Arm Kettlebell Row x 10 reps each arm @ 21X0

B. For time:

400 Meter Run

50 Wall Ball Shots (20/14lbs)

40 Box Jumps or Step-Ups

30 Dumbbell Shoulder to Overhead (50/35lbs)

20 Toes to Bar

400 Meter Run

Goal Time: 12-17 minutes

Scale to 200m run, 30/25/20/15 reps, 200m run

SATURDAY, SEPTEMBER 9th

A. For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (225/155 lbs)

8 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

8 Burpee Box Jump-Overs (24″/20″)

8 Ring Dips

Rest 4 minutes, and then…

8 Ground to Overhead (135/95 lbs)

8 Toes to Bar