Thursday, 9/19/19
WOD
15 Minute EMOM:
Minute 1: 5 Hang Power Cleans
Minutes 2-3: 4 Hang Power Cleans
Minutes 4-6: 3 Hang Power Cleans
Minutes 7-10: 2 Hang Power Cleans
Minutes 11-15: 1 Hang Power Clean
Wednesday, 9/18/19
WOD
For Time:
50 Dumbbell Walking Lunges (50#/35#)
50/40 Calorie Row
50 Dumbbell Box Step Ups (24”/20”)
50/40 Calorie Row
Gymnastics Strength
5×10 Strict Ring Dips
*Rest 1 Minute
Tuesday, 9/17/19
WOD
For Time:
30 Deadlift (185#/135#)
10 Calorie Bike
20 Deadlift (225#/155#)
20 Calorie Bike
10 Deadlift (275#/185#)
30 Calorie Bike
Core Strength
Accumulate 3 Minute L-Sit Hold
Monday, 9/16/19
WOD
12 Minute AMRAP:
15 Chest to Bar Pull Ups
12 Handstand Push Ups
9 Overhead Squats (115#/85#)
Friday, 9/13/19
WOD
For Time:
100-80-60-40-20
Double Unders
25-20-15-10-5
Wall Balls (30#/20#)
Gymnastics Conditioning
3 Sets, 1 Every 3 Minutes:
Max Effort Toes to Bar
Thursday, 9/12/19
WOD
12 Minute EMOM:
1: Max Distance Box Push
2: Max Distance Sandbag Carry (150#/100#)
3: Rest
Cool Down
15 Minutes of Mobility Work
Wednesday, 9/11/19
WOD
“9/11”
20 Minute AMRAP:
2001m Row Cash In
In Remaining Time AMRAP of…
9 Muscle Ups
11 Devils Press (50#/35#)
Tuesday, 9/10/19
Strength
10-8-6-4-2
Back Squats
WOD
For Time:
800m Run
50 GHD Sit Ups
200’ Dumbbell Overhead Walking Lunge (50#/35#)
Monday, 9/9/19
WOD
“DT”
5 Rounds:
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
*(155#/105#)
Conditioning
4 Sets:
1:30 Assault Bike Calories
1:30 Rest
Friday, 9/6/19
WOD
For Time:
25-20-15-10-5
Hang Power Snatch (75#/55#)
Box Jumps (24”/20”)
Accessory Work
3×15 Partner Hamstring Curls