WEEK of WOD’s 9.30.19 - 10.5.19

MONDAY SEPTEMBER 30th

A.

Every 4 minutes x 5 Rounds:

12/9 Calorie Row

6 Hang Power Cleans

12/9 Calorie Bike

6 Push Jerks

* Build in Barbell Weight each round, last round should be as heavy as possible for today (70-80%)

Scale to: 9/6 Cals

Goal Time: <3min per round

B.

Every minute on minute for 3 QUALITY sets:

Minute 1 – Strict TTB (V-ups Or Tuc-ups)

Minute 2 – Supine GHD Static Hold (Or Hollow Hold)

Minute 3 – Banded Good Mornings

TUESDAY, OCTOBER 1st

PHILLIPIANS 4:6-8

4 Rounds for Load:

6 Push Press

8 Back Rack Reverse Lunge

*Build each set to as heavy as possible for today, and go immediately into Lunge after PP

JOSHUA 1:9

1 Round for Reps, 1 min at ea station, for a total of 9 movements...

Cal Assault Bike

Push-ups

Wall Ball

Cal Ski Erg

Ring Dips

MB Jumping Squat

Cal Row

Handstand Push-ups

Jumping Lunges

WEDNESDAY, OCTOBER 2nd

A.

As many rounds as possible in 15 minutes of:

200 Meter Run

15 Slam Balls (50/30lbs)

1 Rope Climb 18’

Scale to: by Load/ by Height 12-15’/ RC Prog x2

Goal Rounds: 6+

B.

Three sets of:

30 Goblet Squat OR Bent Over Rows (53/35lbs)

Rest 60 seconds

30 Kettlebell Deadlifts (53/35lbs)

Rest 60 seconds

*Choose weight so that KB reps are unbroken

THURSDAY, OCTOBER 3rd

A.

For 7 rounds, every 90 seconds complete...

3 Toes to Bar

2 Bar Muscle-ups

1 Hang Squat Snatch

1 Squat Snatch

* Build in Snatch weight (70-90%)

Scale to: K2C or V-up x6/ Strict Pullup x3/ Power Snatch

Goal Time: < 45sec

B.

4 Quality Sets:

15 Weighted AbMat Sit-Ups

Max Strict Handstand Push-ups (Or Max Effort Handstand Hold/ Plank Hold)

Rest 90 seconds between sets. Score HSPU

FRIDAY, OCTOBER 4th

A.

For Time: (To Partner or Not to Partner?...that is up to you!)

800 Meter Run

50 Barbell Thrusters (45/35lbs)

800 Meter Run

50 Burpees

800 Meter Run

50 Barbell Thrusters (45/35lbs)

Scale to: 400m/ by Load/ 25 reps

Goal Time: 25min, scale to stay under 30min

B.

For 3 Sets, complete for Quality:

1min Light Row + 3-5 Reps of Gymnastics Skill of Choice

1min Light Bike + 30sec Side Plank ea

SATURDAY, OCTOBER 5th

For Time:

75/50 Calorie Bike

125 Double Unders

2k Row

125 Double Unders

75/50 Calorie Bike