WEEK of WOD's 9.27.21 - 10.2.21

MONDAY, SEPT 27th

A. AMRAP 10:

3 Burpee Box Jump Overs (24/20”)

3 Deadlifts (225/155#)

6 Burpee Box Jump Overs

6 Deadlifts

9 Burpee Box Jump Overs

9 Deadlifts

- Continue adding 3 reps to each

movement until time expires

Target Rounds: 90 reps ( Round of 15's)

Scaling Option 1/ Masters RX

AMRAP 10:

3 Burpee Box Jump Overs

(20/14”)

3 Deadlifts (185/125#)

6 Burpee Box Jump Overs

6 Deadlifts

9 Burpee Box Jump Overs

9 Deadlifts

Scaling Option 2

AMRAP 10:

3 Burpee Step Jump Overs

(14/10”)

3 Deadlifts (115/75#) OR KB Deadlift (35/26#)

6 Burpee Step Jump Overs

6 Deadlifts

9 Burpee Step Jump Overs

9 Deadlifts

B. 7 Sets for Load:

1 Clean Deadlift + 1 Power Clean + 1 Hang Clean + 1 Front Squat

*Build each set, starting ~ 70%

AT HOME OPTION:

AMRAP 10:

12 Burpee

200m Run

12 Glute Bridge

TUESDAY, SEPT 28th

A. Build to a Heavy Thruster in 7 minutes

Target Time: 5minutes

B. FRAN

For Time:

21-15-9

Thrusters (95/65#)

Pull-ups

Scaling Option 1/ Masters RX

For Time:

12-9-6

Thrusters (95/65#)

Pull-ups

Scaling Option 2

For Time:

21-15-9

Thrusters (45/35#)

Jumping Pull-ups

C. With a partner, at steady pace...

200-400-600-400-200m Row

* Alternate sets

* In between sets complete Handstand Hold x 30sec

AT HOME OPTION:

21-15-9

Jumping Air Squat

Push-up

WEDNESDAY, SEPT 29th

A. For Load:

5-5-3-3-3-1-1-1-1

Split Jerk

Scaling Option:

9 Sets For Reps:

:30 DB Split Jerk

- Rest 1:00

B. 5 Sets:

25 Unbroken Wall Ball (20/14#)

- Scale and rest as needed to

maintain unbroken sets

- Scale up if rest time would be less than 30 seconds

C. 3 Sets:

:30 Doorway Stretch / Side

:30 Banded Shoulder Stretch / Side

:30 Banded Rack Stretch / Side

AT HOME OPTION:

10min EMOM:

30 second Front Plank (rest 30sec)

THURSDAY, SEPT 30th

A. AMRAP 20:

2 Rope Climbs (15/10-ft.)

20 Alternating Single-Leg

Squats

40 Double Unders

Target Rounds: 7+ rounds

Scaling Option 1/ Masters RX:

AMRAP 20:

2 Rope Climbs (10/8-ft.)

12 Alternating Single-Leg

Squats

20 Double Unders

Scaling Option 2:

AMRAP 20:

8 Ring Rows

20 Alternating Reverse Lunges

40 Single Unders

B. 15 Rounds for Calories:

:30 Bike/Ski/Run Slow

:15 Bike/Ski/Run Fast

FRIDAY, OCT 1st

A. In 7 minutes...

Build up with a 3-position

power snatch

B. ISABEL

For Time:

30 Snatch (135/95#)

Target Time: 5minutes

Scaling Option 1/ Masters RX:

For Time:

30 Snatches (95/65#)

Scaling Option 2:

For Time:

30 Snatches (45/35#)

OR

EMOM 10:

12 Alternating DB Snatch

C. 4 Rounds, at Steady Pace

400m Run

100m DB Farmer Carry

(50/35#)

Scaling Options:

300m - 200m, 35/25#, 15/10#

SATURDAY, OCT 2nd

A. For Time:

10 Muscle-ups

100 Air Squats

10 Muscle-ups

100/75 Calorie Row

Target Time: 10-15 minutes

Scaling Option 1:

For Time:

5 Muscle-ups

100 Air Squats

5 Muscle-ups

100/75 Calorie Row

Scaling Option 2:

For Time:

10 Low Ring Muscle-up Transitions

60 Air Squats

10 Low Ring Muscle-up Transitions

60/45 Calorie Row

B. Accumulate:

50 DB Single-Arm Overhead

Squats

or

50 DB Single-Arm Overhead

Lunges