WEEK of WOD's 9.21.20 - 9.26.20

MONDAY, SEPTEMBER 21st

A. For Time:

30 Squat Clean and Jerk (135/95)

-Rest till 10:00-

20 Squat Clean and Jerks (165/115)

-Rest till 20:00-

10 Squat Clean and Jerks (205/145)

Target time each set: 3-5minutes

Time cap each set: 7 minutes

SCALING OPTION:

30 Squat Clean and Jerk (95/65)

-Rest till 10:00-

20 Squat Clean and Jerks (125/85)

-Rest till 20:00-

10 Squat Clean and Jerks (165/115)

B. 50:00-60:00

3 sets

8-12 Glute Ham Raises (with Partner on floor) or GHD

1:00 Active Hang

TUESDAY, SEPTEMBER 22nd

HAPPY BIRTHDAY KENDALL MOORE

A. 15:00-25:00

DELOAD WEEK - 5 x 5

Bench Press (half of your recent 80% or 40-50% of 1RM)

B. 30:00-50:00

Teams of 2 (1:1)

6 sets Each

15/12 Cal. Assault

5 Burpee Box Get Overs (48/40) (OR 8 Burpee Box Jump Over 30/24)

Target time each set: 2-2:30 minutes

Time cap each set: 3 minutes

SCALING OPTION:

Teams of 2 (1:1)

6 sets Each

12/8 Calorie Assault

6 Burpee Box Jump Overs (24/20)

C. 50:00-60:00

3 rounds

60 sec wall sit

45 Plank hold (elbows)

30 sec handstand hold

WEDNESDAY, SEPTEMBER 23rd

HAPPY BIRTHDAY HOLLAND GRAY

A. 15:00-25:00

DELOAD WEEK - 5 x 5

Deadlift (half of your recent 80%)

B. 30:00-50:00

For Time:

100 Double Unders (Single Unders x 2)

30 GHD’s (Stick Sit-ups)

15 Slam Ball (50/30lbs)

80 Double Unders

25 GHD’s

12 Slam Ball

60 Double Unders

20 GHD’s

9 Slam Ball

40 Double Unders

15 GHD’s

6 Slam Ball

20 Double Unders

10 GHD’s

3 Slam Ball

Target time: 12-14 minutes

Time cap: 18 mintues

C. 50:00-60:00

3 rounds

20 GHD Hip Extensions

7 Split Foot Lunge (Elevated rear foot - each side)

7 - 1 and ¼ Goblet Squat (Squat below parallel + up halfway + back below parallel + up all the way)

THURSDAY, SEPTEMBER 24th

A. 15:00-25:00

DELOAD WEEK - 5 x 5

Front Squat (half of your recent 80%)

B. 30:00-45:00

Every min (16mins)

Even- 200/175m Row

Odd -18 Wall Balls (20/14)

Target time:

Row - 40 seconds

Wall Balls - 30 Seconds

Time cap: 50 seconds

SCALING OPTION:

Every min (16mins)

Even- 175/150m Row

Odd -15 Wall Balls (14/10)

C. 45:00-60:00

4 rounds

10 Tempo DB Bench (slow down - fast up)

10 Tempo Double DB Row (Slow down - fast up)

5 alt standing DB curls (each side)

-directly into-

5 standing double DB curls

FRIDAY, SEPTEMBER 25th

HAPPY BIRTHDAY PAUL VANDENCAMP and AUBREY MCGOWAN

A. 15:00-45:00

Pyramid Double Helen

Run 1,200 meters

63 kettlebell swing

36 pull-ups

Run 800 meters

42 kettlebell swings

24 pull-ups

Run 400 meters

21 kettlebell swings

12 pull-ups

Target time:18:00 - 22:00

Time cap: 25:00

SCALING OPTION:

Run 800 meters

42 kettlebell swing (36/25)

36 Ring Rows

Run 600 meters

36 kettlebell swings

24 Ring Row

Run 400 meters

21 kettlebell swings

12 Ring Row

B. 45:00-60:00

1 min calf stretch on wall (shoes on - ball of foot on wall - each side)

2 min forearm smash - end of barbell

1 min palm smash - lacrosse ball on floor

SATURDAY, SEPTEMBER 26th

HAPPY BIRTHDAY TEMI JONES and RYAN MCDUFFIE

A.

21-15-9

Power Snatches (95/65)

Handstand Push Ups

-Rest 1:1 between sets-

15-12-9

Power Snatches (135/95)

Strict Handstand Push Ups

Target Time each set: 3-5 Mins

Time Cap each set: 7 mins

SCALING OPTION:

21-15-9

Power Snatches (75/55)

Push Ups

-Rest 1:1 between sets-

15-12-9

Power Snatches (95/65)

Handstand Push Ups