WODS

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

4 9 2019 – Wednesday – Sumo Deadlift

SWOD
1. Sumo Deadlift
4×6 @ 85%

2. Ring Row
5x @ 67% of Max Effort Set (from Testing)
——————
METCON
AMRAP 20

100m Sprint
10 Pull Up
30s Rest
100m Sprint
10 Burpee
30s Rest

2 09 2019 – Monday – Power Clean

SWOD
EMOM 12
1. Strict Pull Up @ 80% of Max Effort
2. 6 Strict Ring Dip @ 85%
3. Rest
—————
METCON
Every 2min x 5

200 Run
Unbroken Power Clean 70/47.5

30 08 2019 – Friday – Snatch

SWOD
Every 3min x 3
4 Strict HSPU
6 Snatch @ 80%
—————-
METCON
AMRAP 12

15 Push Press 45/30
15 Front Squat
15 Bar Facing Burpee