WEEK of WOD's 9.14.20 - 9.19.20

MONDAY, SEPTEMBER 14th

A. 15:00-30:00

Deadlift - 8 x 3 @ 80% EMOM

B. 30:00-50:00

10:00 AMRAP

7 Hang Clean and Jerks (115/80)

3 Bar Muscle Ups

Target number of Rounds: 6-8 Rounds

Minimum number Rounds before scaling: 4 Rounds

SCALING:

10:00 AMRAP

7 Hang Clean and Jerks (75/55)

3 Burpee Pull Ups

C. 50:00-60:00

3 sets

12 Landmine Twist (total)

12 Landmine Rows (each side)

TUESDAY, SEPTEMBER 15th

HAPPY BIRTHDAY BOWEN CORNETT, SETH BAILEY, RANIE JONES, and MELINDA BERNUI

A. 20:00-50:00

1 Set Every 4:00 (6 Sets Total)

18/14 Calorie Assault Bike

12 Dumbbell Front Squats (50s/35s)

6 Burpee Box Jump Overs (24/20)

Target time each set: 2 Minutes to 2 Minutes 30 seconds

Time cap: 3 minutes

SCALING OPTION:

1 Set Every 4:00 (6 Sets Total)

15/12 Calorie Assault Bike (OR 20/15 Cal Row or Ski)

12 Dumbbell Front Squats (35s/20s)

6 Burpees

B. 50:00-60:00

3 rounds

10 Med Ball GHD Sit Up (OR 15 weighted dumbbell Abmat Sit Up)

60 second plank

30 flutter kicks (each side)

WEDNESDAY, SEPTEMBER 16th

HAPPY BIRTHDAY RICK HEAGARTY and JOHN KALADA

A. 15:00-30:00

Front Squat 8x3@80% EMOM

B. 30:00-50:00

Teams of 2

3000/2500m Row (1.5 Mile Run, or 1800m Air Runner)

- Partner Farmer Carry Hold (70s/50s) -

* Switch as needed. Meters cannot be accumulated unless Dumbbells OR Kettlebells are held *

Target time: 12-14 mintues

Time cap: 18 minutes

SCALING OPTION:

Teams of 2

2500/2000m Row

Partner Farmer Carry Hold (50s/35s) -

C. 50:00-60:00

3 sets

10-15 Deficit Push Ups

20 Hip Extensions (OR 25 Superman)

- into -

2 min forearm smash with end of barbell

THURSDAY, SEPTEMBER 17th

HAPPY BIRTHDAY MIKE HERMAN and MIKEY SHANNON

A. 15:00-30:00

For Load: 10:00 to work up to a Heavy 3 (singles)

- Squat Snatch if possible but if mobility is the limiting factor then scale to Power Snatch.

- Sets are completed in singles (no touch and go). Allow a 3-5 second turn around between reps.

- Make sure reps look good before adding weight. We want consistency with the catch and landing of the feet from rep to rep.

B. 30:00-50:00

3 Rounds

100 Double Unders (200 SU)

30 Toes to Bar

Target time: 9-11 minutes

Time cap: 15 minutes

SCALING OPTION

3 Rounds

100 Single Unders (OR 50 Double Unders)

30 Stick Sit Ups (OR 15 Toes to bar)

C. 50:00-60:00

3 Rounds

10 Dumbbell Curtsy Lunge (each side)

10 Seated Alternating Dumbbell Z-press (each side)

30 second Hollow Rock Hold

FRIDAY, SEPTEMBER 18th

HAPPY BIRTHDAY SUZANNE GAW

A. 15:00-30:00

Bench Press 8 x 3 @ 80% EMOM

B. 30:00-50:00

For Time:

150 Wall Balls (30/20) (OR 200 wall balls (20/14)

Target time: 10-12 minutes

Time cap: 15 mintues

***My favorite rep scheme: 18-7 (18-17-16-15-14-13-12-11-10-9-8-7) with 10 second rest between sets***

SCALING OPTION:

" Karen "

150 Wall Balls (20/14) (OR 100 Wall Ball 30/20)

C. 50:00-60:00

3 sets

12 Dumbbell Bicep Curl (each side)

1 Minute Side Plank (each side)

SATURDAY, SEPTEMBER 19th

TO BE DETERMINED BASED ON CROSSFIT GAMES RELEASE OF WORKOUTS! STAY TUNED...