Monday W.O.D. 9.16.19

A. 100 Double Unders
then 3 Rounds
45 sec Plank
20 sec Superman Hold
2 Rope Climb

B. 3 Rounds
25 Hang Cleans (115/75)
25 Box Jump Overs (24/20)
EMOM 8 Abmat Situps
*22 min Timecap

C. 5×2 Turkish Getups
Alternate with:
5×5 KB Windmills

Wednesday W.O.D. 9.18.19

A 10 min coach led warmup

B 8 Rounds
Every 90 sec
5 Deadlifts + 1 Rope Climb

C Pick your Poison Day
Choose 2 of:
Row 1600/1400m
Run 1600m
Ride 3/2.5 miles
*Do them back to back, Every 2 min complete 4 manmakers.
(manmaker= pushup+row L+row R+ squat clean thruster)
*20 min Timecap
D. With a Partner: Accumulate 50 Leg Throws each

Tuesday W.O.D. 9.17.19

A 200m Run
3 Rounds
5 High Box Jumps
10 Squats with 2 KB in Front Rack
Accumulate 12 Seconds of Frestanding Handstand

B Snatch
Work so heavy set of 2

C Partner Shared Burden
50-40-30-20-10
Wallballs
10-20-30-40-50
Hang Cleans (115/75)

Rest 5 min

50-40-30-20-10
T2B
10-20-30-40-50
Hang Snatch (115/75)

Saturday W.O.D. 9.14.19

A. Coach Led Warm-Up

B. Skill – Pull-ups

C. Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs (15′)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row

Friday W.O.D. 9.13.19

A. Coach Led Warm-Up

B. Skill – Pull-ups

C. For Time:
500 Meter Row

12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press

1000 Meter Row

12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press

500 Meter Row

Dumbbells: (35’s/25’s)

D. “Gun Show”