WODS

17 09 2019 – Tuesday – Back Squat

SWOD
1. Back Squat
4×7 @ 85%

2. Strict Press
4×7 @ 85%
—————-
METCON

21 DB Thruster 22.5/15
200m Run
18 DB Thruster
200m Run
15 DB Thruster

16 9 2019 – Monday – Deadlift + Burpee

SWOD
1. Strict Pull Up
3 x Max Effort Sets

2. Weighted Ring Dip
4×7 @ 85% of Max Effort (from 5RM test)
——————
METCON
21-15-9

Deadlift 102/70
Bar Facing Burpee

14 09 2019 – Saturday – Work & Hold

WOD
Teams of 2

Part A:
Max Reps in 3min
Double KB Clean 24/16
Double KB Shoulder to Overhead
Double KB Snatch
(1min rest between movements)

Part B:
100 MB Sit Up
(Partner Holds Plank)
100/80 Cal Bike
(Partner Holds Plate Overhead 20/10)
300 Double Under
100 Hang Power Clean 60/45
100/80 Cal Bike – Legs only

12 09 2019 – Thursday – Bench Press

SWOD
1. Bench Press
3×6 @ 82%

2. Clean
3×6 @ 82%
————-
METCON

Buy In:
20 Back Extension

2 Rounds:
100m Farmer’s Carry 24/16
20 American Swing

Cash Out:
20 GHD Sit Up

9 9 2019 – Monday – BMU

SWOD
1. Strict Pull Up
2 x 70% of Max Effort

2. Strict Ring Dip (Weighted)
3×6 @ 82%
—————–
METCON
AMRAP 12

50 Double Under
5 Bar Muscle Up
10 Deadlift 102/70

7 09 2019 – Saturday – 3 x AMRAP

WOD
Teams of 2

AMRAP 5
Burpee Box Jump Over 24″/20″

3min Rest

AMRAP 6
25 Strict Pull Up
50 Push Up

3min Rest

AMRAP 10
35/28 Cal Row
45 Double DB Hang Squat Clean 22.5/15
55 DB Snatch

6 9 2019 – Friday – Snatch

SWOD
EMOM 12
1. 6 Strict K2E
2. 6 Snatch @ 85%
3. Rest
————-
METCON
21-15-9

Hang Power Snatch 52/35
Push Press