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WEEK of WOD'S 9.3.18 -9.8.18

MONDAY, SEPT 3rd

LABOR DAY, 9-11AM OPEN GYM ONLY

A. Back Squat 531 Cycle 3, Week 4

Deload Week

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

B. "The Don"

With or without a partner, complete for time...

66 Deadlifts (110/75 lb)

66 Box Jump (24/20 in)

66 Kettlebell swings (1.5/1 pood)

66 Knees-to-Elbows

66 Sit-Ups

66 Pull-Ups

66 Thrusters (55/35 lb)

66 Wall Ball Shots (20/14 lb)

66 Burpees

66 Double-Unders

To learn more about this Hero's story, click HERE

TUESDAY, SEPT 4th

A. 15:00-25:00

Shoulder Press 531 Cycle 3, Week 4

Deload Week

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

B. 30:00-38:00

Complete 21,15, 9 reps for time...

Kettlebell Swings (70/53lbs)

Box Jumps (30/24")

Scale to: 15/12/9 or 12/9/6

Goal Time: 4-8 minutes

C. 45:00-60:00

2-3 Sets:

Down Mixed Carry (Farmer + Waiter)

Back Mixed Carry - Alternate Sides

GHD Supine Hold w/ PVC Twists x 30 seconds

Superman Hold x 30 seconds

Hollow Hold x 30 seconds

WEDNESDAY, SEPT 5th

A. 15:00-35:00

Every 5 minutes for 20 minutes (4 Rounds):

Run 300 meters

21 Walking Lunges

15 Pull-ups

9 Handstand Push-ups (HS Walk 50ft)

Scale to: 200m, 12/9/6 reps

Goal Time: ~3 minutes

B. 40:00-60:00

In teams of 2, complete the following...

Row 400m-300m-200m-100m (x2)

*Partner will hold 2 front racked KB's; NOTE: each drop of the KB is 5 burpees after last row is complete

THURSDAY, SEPT 6th

A. 15:00-25:00

Deadlift 531 Cycle 3, Week 4

Deload Week

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

B. 30:00-40:00

3 Rounds for Time:

20 Unbroken Wall Ball (30/20lbs)

10 Power Snatch (135/95lbs)

Scale to: 10-15 wb, 7 ps

Goal Time: 5-10 minutes

C. 45:00-60:00

2-3 Sets:

Bike 10-15 Cals at 45-50rpm

Reverse MB Pike Outs x 10-15 reps

Side Plank x 30-45 sec per side

FRIDAY, SEPT 7th

A. 15:00-25:00

Bench Press 531 Cycle 3, Week 4

Deload Week

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

B. 30:00-55:00

In Teams of 3, complete 5 Rounds Each:

100yd Sled Push (empty)

15 Burpees

Scale to: 50yd (only if athlete walks during 100m)

Goal Time: ~ 25 minutes (1.5min per interval)

C. 55:00-60:00

Lax Ball in Arch of Foot

SATURDAY, SEPT 8th

Retest 18.1 (Feb 23rd)

Complete as many rounds as possible in 20 minutes of:

8 toes-to-bars

10 dumbbell hang clean and jerks

12-cal. row