WEEK of WOD's 9.9.19 - 9.14.19

MONDAY, SEPTEMBER 9th

A.

For Time:

400m run

60 Pull Ups

100 Double Unders (200 SU)

400m run

60 Wall Ball (20/14lbs)

100 Double Unders

Scale to: 40 reps, 300m Run, 50 DU

Goal Time: 15min

B

3 Sets for Quality:

KB Mixed Carry Down N Back x2

Straight Leg OH Reaching Plate Sit-ups x 15 reps

Kneeling Slow Palloff Press x 5 ea side

Plank Hold 2 minutes

TUESDAY, SEPTEMBER 10th

A.

In 10 minutes, complete 5 attempts for max weight:

1 Power Clean

1 Hang Squat Clean

1 Jerk (any type)

Start at 50-60%, and build to a heavy complex for today

B.

10 min E2MOM:

6 Front Rack Reverse Lunges

6 Bar Dips (weighted)

Scale to: Goblet KB Lunge, Banded Dips

C.

10min AMRAP:

Minute 1:

15 DB Push Press (55/35lbs)

Max Pistols

Minute 2:

Rest

Scale to: by Load, 10 reps + Rolling Pistols, Single Leg Box Squats, Single Leg Butt to Band Squats, Box Squats

WEDNESDAY, SEPTEMBER 11th

A.

In 15 minutes, work on quality of following skills rotating through 3-4 sets...

Station 1: Muscle-Ups x Max Reps in 45 seconds

(OR Low Ring Muscle Up Progression x 3-4 reps)

Station 2: Handstand Walk x 25-50 ft

(use partner assist or Handstand Marching on Wall)

Station 3: L-Sit/ Tuc Sit x 45-60 seconds (accumulated)

B.

Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:

Minute 1 – Ski/Row Erg (for calories)

Minute 2 – Strict Handstand Push-Ups (Pike Push-ups off Floor or Regular Push-ups)

Minute 3 – Bar Muscle-Ups (Strict Chin Ups)

Minute 4 – 30-Second Front Leaning Rest on Rings (Plank on Floor)

(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)

THURSDAY, SEPTEMBER 12th

A.

Every 5 mins for 20 minutes (4Rounds):

30 DB or KB Snatch (50/35lbs)

20/15 Cal. Ski

10 DB Burpees (50/35lbs)

Scale to: 20 reps, 15/10 Cals, No DB Bur

B.

15min Recovery Row/ Bike/ Jog

Minutes 0-5 - Slow (3/10)

Minutes 6-10 - Moderate (5/10)

Minutes 10-15 - Moderately Fast (7/10)

C.

Lax Ball Hor into Rig

Thoracic Reach Backs + Reach Roll Lifts

Puppy Dog Stretch

FRIDAY, SEPTEMBER 13th

A.

With teams of 3, complete for time...

2 Rounds for Time:

800m Sandbag Run (50/35lbs)

75 Box Jump Overs (24/20)

50 Power Snatches (95/65)

15 Rope Climbs

Scale to: 800m Run, no wreckbag, Box Step Overs, by Load, RC Prog

Goal Time: < 30 minutes

B.

3 rounds:

20 Seal Walk steps

30 Flutter Kicks

SATURDAY, SEPTEMBER 14th

A.

In 15 minutes, complete the following:

Run 800 Meters or 2 Mile Assault Bike

immediately followed by as many rounds and reps as possible of:

5 Deficit Slow Push-Ups (45lb Plates)

10 Tall Kneeling to Standing with KB Front Racked (44/26lbs)

15 Air Squats

Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .

B .

In 15 minutes, complete the following:

Run 800 Meters or 2 Mile Assault Bike

immediately followed by as many rounds and reps as possible of:

15 Kettlebell Swings (53/35lbs)

10 GHD Sit-ups

5 Strict Toes to Bar