WEEK of WOD's 9.20.21 - 9.25.21

MONDAY, SEPT 20th

A. 3 Rounds For Time:

500/400m Row

400m Run

30 GHD Sit-ups

Target Time: 15min

Time Cap: 20min

Scaling Option 1:

3 Rounds For Time:

400/300m Row

300m Run

15 GHD Sit-ups

Scaling Option 2:

3 Rounds For Time:

300/200m Row

200m Run

20 Sit-ups

B. For Quality, 3 sets:

10 GHD Hip Extensions

5 GHD Back Extensions

Max Handstand Walk or Hold

Max Hollow Hold

AT HOME OPTION:

3 Rounds For Time:

30 Mountain Climbers

400m Run

30 Sit-ups

TUESDAY, SEPT 21st

A. 7 Sets For Load:

3 Hang Power Clean & Jerks

* Increase weight across as many sets as possible

* Check Begin your first set around 70% of your best clean & jerk

* Rest 1-2min btw sets

Scaling Option 2:

7 Sets for Load:

10 DB Hang Power Clean and Push Jerk

- Rest 1-2 min btw sets

B. EMOM 10 minutes:

10 Burpees

Target Time: < 40 seconds

Scale to: 8 Burpees > 6 Burpees

C. 5 Sets for Quality:

5 Strict Pull-ups

3 Strict Chin-ups

* Add Load as needed

*Rest 2min btw sets

AT HOME OPTION:

EMOM 10 minutes:

10 Burpees

WEDNESDAY, SEPT 22nd

A1. 3 Rounds For Time:

10 Overhead Squats (135/95#)

50 Double Unders

- Rest 5 minutes -

A2. 3 Rounds for Time:

6 Front Squats (205/145#)

6 Deficit Handstand Push-ups

Target Time: 5min + 3min

Time Cap: 8min + 5min

Scaling Option 1:

3 Rounds For Time:

10 Overhead Squats (95/65#)

30 Double Unders

-Rest 5 minutes-

3 Rounds For Time:

6 Front Squats (135/95#)

6 Handstand Push-ups

Scaling Option 2:

3 Rounds For Time:

10 Overhead Squats (45/35#)

50 Single Unders

- Rest 5 minutes -

3 Rounds for Time:

6 DB Front Squats (35/25#)

6 Push-ups

B. Mobility Session/ 3 Sets...

:30 Banded Shoulder Stretch / Side

:30 Tricep Stretch / Side

:30 Doorway Stretch / Side

AT HOME OPTION:

3 Rounds For Time:

20 Jumping Lunges

5 Inchworms

- Rest 5 minutes -

A2. 3 Rounds for Time:

20 Jumping Air Squat

10 Push-up

THURSDAY, SEPT 23rd

A. For Time:

30 Toes-to-Bar

40 Alternating Single-Arm DB

Snatch (50/35#)

50 DB Box Step Overs (50/35#)

(24/20”)

40 Alternating Single-Arm DB

Snatch

30 Toes-to-Bar

Target Time: 10min

Time Cap: 15min

Scaling Option 1:

For Time:

15 Toes-to-Bar

40 Alternating Single-Arm DB

Snatch (35/25#)

50 DB Box Step Overs (35/25#)

(24/20”)

40 Alternating Single-Arm DB

Snatch

15 Toes-to-Bar

Scaling Option 2:

For Time:

15 Lying Toes-to-Bar

30 Alternating Single-Arm DB

Snatch (25/15#)

25 DB Box Step Overs (25/15#)

(20/14”)

30 Alternating Single-Arm DB

Snatch

15 Lying Toes-to-Bar

B. For Quality, 3 Sets:

12 Alternating Seated DB Strict

Press

12 Box Assisted Single-Leg

Squats

12 Double DB Bent Over Rows

AT HOME OPTION:

For Time:

30 Toe Touch Sit Up

400m Run

50 Step Ups

4000m Run

30 Toes Touch Sit Up

FRIDAY, SEPT 24th

A. Build to a heavy squat clean single in 10 minutes

B. For Time With A Partner:

150 KB Swings (53/35#)

1 Mile Run

150 KB Swings

- Run at the same time with

your partner

Scaling Option 1

For Time With a Partner:

100 KB Swings (35/26#)

1 Mile Run

100 KB Swings

- Run at the same time with

your partner

Scaling Option 2

For Time With a Partner:

50 KB Swings (26/18#)

400m Run

50 KB Swings

400m Run

- Run at the same time with

your partner

B. 3 sets for Quality:

20 Single-Arm KB Rows / Arm

20 Medball V-ups

AT HOME OPTION:

25 Plank Walk Outs

1 Mile Run

25 Plank Walk Outs

SATURDAY, SEPT 25th

A. AMRAP 12:

6-9-12-15...

Calorie Row

Wall Balls (20/14#) (10/9-ft.)

- Add 3 reps to each movement after each completed

round

AMRAP 12:

6-9-12-15...

Calorie Row

Wall Balls (14/10#) (10/9-ft.)

AMRAP 12:

3-6-9-12...

Calorie Row

Medball Thruster (10/8#)

B. Accumulate

50 Pike-ups on Rower

25 Hammer Curls