WODS WEEK OF 09.09.19

WORKOUT OF THE DAY: 09.09.19

On a 30 minute running clock:

1 mile run

-then-

50 wall balls 20/14

20 Russian KBS 70/53

50 alt DB hang Clean and Jerk 50/35

20 Russian KBS 70/53

50 wall balls 20/14

-then-

Run for meters in remaining time.

*Athlete can choose any distance to run at the end based on theĀ  amount of time they have left. Score is meters accumulated at the end of workout.

WORKOUT OF THE DAY: 09.10.19

15 minutes to work up to a heavy 3 rep dead lift for the day.

AMRAP 8

8 bar facing burpees

6 dead lifts 225/155

4 bar muscle ups

WORKOUT OF THE DAY: 09.11.19

Back squat

5-5-5 at 75% of 1RM

4 RFT

8 thrusters 105/75

20 box step ups (1 x 50/35 DB- hold however you want)

50 double unders

WORKOUT OF THE DAY: 09.12.19

EMOM 8

Even: 10 hollow rock + 10 push ups

Odd: 3 heavy clean pulls

*Rest 5 minutes

EMOM 8

2 squat cleans + 1 jerk (drop between cleans)

WORKOUT OF THE DAY: 09.13.19

FT

40/28 cal bike

-then-

4 Rounds

32 ab mat sit ups

16 push press 115/75

8 C2B pull ups

WORKOUT OF THE DAY: 09.14.19

Partner WOD

*Run together. Split reps evenly.

FT

40 snatch 135/95

-then-

6 rope climbs

400m run

40 T2B

80 cal row

40 T2B

400m run

6 rope climbs

-then-

40 clean and jerk 135/95