WODs for September 10 to 16!!!

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 In WOD

Monday

Buy in – EA warm up

A) Front Squat – 6×6 40/50/60/70/75/78%

B) Strict Pull ups – 3×8

Metcon – 4 min AMRAPs with 4 min rests

#1 DBL KB Snatch x6

T2B x6

#2 DBL KB Thrusters x12 (6/6)

HSPU x6

#3 DBL KB Push Press x20

C2B Pull ups x20

KB @ 35/25

 

Tuesday 

Buy in – 2 rounds – 25 cal bike / 5 Bulldogs / 10 squat w/ thoracic rotation / 10 dip jumps (on wall if needed)

Mobility – wrist and lats

A) BTN Split Jerk 5×3 to a Heavy

B) Clean Triples up to 80% of 1rm (fulls)

Metcon – For time

100 Air Squats

4 Rope Climbs

75 Air Squats

3 Rope Climbs

50 Air Squats

2 Rope Climbs

25 Air Squats

1 Rope Climbs

 

Wednesday

Buy in – Gymnastics EMOM x3 rounds

  1. 20 Sec L hang Bar
  2. 10-16 Pistols
  3. 10-15 Gymnastics Crunches
  4. rest

2 rounds Burgener

A) 3 Position Snatch – Build to a heavy set in 5

Metcon – 12 Min AMRAP

200 m Run

12 T2B

200 m Run

12 Ring Dips

Rest :30 sec

 

Thursday 

Buy in – 3 rounds – 10 single arm RKBS / 10 High pulls / 30 Sec HS hold / 10 torso row

Mobility – 10 each way scorpion / pain ball on upper back

A1) Close Grip Bench Press x5

A2) Clapping Push ups X10

SS x5-6 sets build to a heavy

Metcon – 3 Rounds for time

50 Double Unders

12 DB C+J

50 Double Unders

12 DB Snatch

@50/35 (go heavier if you can!!!)

 

Friday 

Buy in – 3 rounds 1 lap bear crawl / 10 banded good mornings / 1 lap plank walk / 5 broad jumps

Mobility – active release on hamstrings

A) Deadlift – 7×5 up to a MAX!!

Metcon – 10 min AMRAP

Sled Pull (seated)

Sled push

10 Burpees

10 Cal row

 

Saturday 

Grunt work day!!!

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