Flex Friday 9-18

/in /by

Strength

OHS

5-5-3-3-1-1-1

WOD

7:00min AMRAP 

Ascending ladder by 3 of…

Front Squats (95/65)

Pull-ups
Cash out- 100m sled push
  

Thursday 9-17

/in /by

Strength

Bench

5-5-5-5-5-5

WOD

10-9-8-7-6-5= 45

Hang Cleans (135/95)

Air Squats

T2B

Then, 200m run

Cash out-3:00min planks

  

Weightlifting Wednesday 9-16

/in /by

Strength

EMOM until Failure (12:00min max)

Squat Clean

Start with a weight where you will complete at least 7:00min, add (5/10) every min. 

WOD

500m buy in,

Then 5 rounds of

15 Ring Rows

30 DU’s

15 Sit-ups
Weight lifting

Hang Squat Snatch

2-2-2-2-2

Snatch Grip Push Press

2-2-2-2-2

Clean pulls

3-2-2-1-1-1

  

Gymnastic Tuesday

/in /by

warm-up

Handstand Drills

Strength

Push Press

3-3-3-3-3

Go 10-20# heavier than previous weeks 5’s

WOD

“Karen”

150 WB for time

  

Motivational Monday 9-14

/in /by

warm up

Working on Kips

Strength

Back squat with 1 second pause at bottom 

7-7-7-7-7

All sets at 65% – focus on depth and accelerating out of bottom

WOD 

2 Rounds of…

3 DL (225/155)

3 Box Jumps (30/24)

6 DL 

6 Box Jumps 

9 DL 

9 Box Jumps

12 DL 

12 Box Jumps

20 Pull-ups

Rest 1min

Cash out-Group stretch 

  
 

9/11 Memorial WOD 

/in /by

“Never Forgotten”

2001m row

11 Box Jumps (30/24)

11 Thrusters (125/75)

11 C2B

11 Squat Cleans (175/95)

11 HSPU

11 KBS (70/45)

11 T2B

11 DL (175/95)

11 Push Jerks (125/75)

2001m row or run

  

Teamwork Thursday 9-10

/in /by

Strength

Push Press

5-5-5-5-5

Partner WOD

80 WB/ sit-ups

70 Ring Rows/ wall sit

60 slam balls/ 100m run

50 Alternating Push-ups 

40 slam balls/ Burpees 

30 Alternating box Jump overs

200m keg run

  

Weightlifting Wednesday 9-9

/in /by

Strength

Power Cleans (touch and go)

3-3-3-2-2-2

AHAP

WeightLifting

1 Snatch Low hang high Pull + 1 power snatch + 1 OHS

5 sets

2 Split Jerk (foot work)

5 sets

Weighted pull-ups 3-3-3-3

WOD

10:00min AMRAP 

8 C2B

8 RDL (135/95)

25 DU’s

Cash out- ME Sit ups 1min

  

Tuesday 9-8

/in /by

Strength

Back Squats

5-5-5-5-5-5

WOD 

5RFT

7 S2oH (165/95)

14 Split Jumps

1 Suicide Sprint (20m, 40m, 60m)

Cash out- 20 Ring Dips

  

Friday 9-4

/in /by

Skill/ Strength

Practice Rope Climbs

10 Rope climbs for time

Then,

1000m row for time

WOD

21-15-9

WB

DU’s

KBS (62/35)