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WEEK of WOD's 9.24.18 -9.29.18

MONDAY, SEPT 24th

A. 12:00-27:00

In 15 minutes, complete 5 sets of 3 reps, working up to a 3RM...

Front Squat

*Can you hit your old 1RM for 3 reps now?

B. 35:00-50:00

AMRAP 15

25 AbMat Sit-ups

20/15 Calorie Assault Bike

15 Thrusters (75/55lbs)

Scale to: 15 Sit/ 10 Cals/ 10 Th

Rounds Goal: 5

C. 55:00-60:00

Double Lax Ball TSpine 5min

Pigeon Pose postClass

TUESDAY, SEPT 25th

A. 15:00-25:00

Toes to Bar Strength/ Skill Practice:

With Teams of 3, rotate turns working through each drill for 3 sets...

Hanging Tuc Ups x 3 reps

Push Aways x 3 reps (hit hand at scap)

Feet Lifts x 2 reps at each position (hip, sh, above head)

*Should take approx 3 minutes per round for all 3 athletes to rotate through, resting while partner works

B. 30:00-46:00

Every minute, on the minute, for 16 minutes (4 sets) of:

Minute 1 – 50 Double-Unders (75 SU)

Minute 2 – 12 Toes to Bar

Minute 3 – 25 Walking Lunges

Minute 4 - 12 Ball Slams (30/20lbs)

Scale to: 25 DU/ 50 SU, 7 T2B, 15 WL, 7 Slams

C. 50:00-60:00

2 sets:

Band Pull Aparts x 20 reps

Couch Stretch x 60 sec ea side

WEDNESDAY, SEPT 26th

A. 15:00-35:00

Complete with a partner, as many rounds and reps as possible in 20 minutes of:

3 Hang Squat Cleans (135/95 lbs)

3 Burpee Box Jump-Overs (24″/20″)

6 Hang Squat Cleans

6 Burpee Box Jump-Overs

9 Hang Squat Cleans

9 Burpee Box Jump-Overs

and so on…

Both partners must complete each set, alternating rounds. (So both partners complete the 3's, etc...) Continue adding 3 reps to each movement until time is up.

B. 40:00-60:00

Bike 10-15 Cals at 45-50rpm

Double KB or DB Overhead Carry 100m, AHAP with only setting down 1x at turn around

Hollow Rocks x 5 > V-ups x 5, Tuc Ups x 5, Hollow Hold x 10 sec

THURSDAY, SEPT 27th

A. 12:00-27:00

In 15 minutes, complete 5 sets of 3 reps, working up to a 3RM...

Push Press

*Can you hit your old 1RM for 3 reps now?

B. 35:00-50:00

For Time:

800m Run

50 Chest to Bar Pull-ups

800m Run

Goal Time:

Scale to:

C. 55:00-60:00

Foam Roll Calves

FRIDAY, SEPT 28th

A. 15:00-55:00

In teams of three, complete 2 Rounds for time:

1500m Relay Row

120 Push-ups

90 Power Snatches (115/75 lbs)

60 Box Step-Overs with Dumbbells (50/35 lb DBs)

Time Cap: 40min

SATURDAY, SEPT 29th

For time:

100/80 Assault Bike Calories

80 Dumbbell Hang Clean and Jerks (50/35, switch arms every 5 reps)

60 Burpees to a Plate

40 Dumbbell Thrusters (50/35)

20 HSPU

10 Bar Muscle ups