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WODs 9/2/19 - 9/8/19

MONDAY

Deadlift Build a 3 RM then 2 sets of 10 reps @ 50% of 3RM


Metcon (Total Reps) 10 rounds for reps of: :30 seconds of burpees Rest 30 seconds :30 of dumbbell thrusters (40/25) (Rx+ 50/ 35) Rest 30 seconds



TUESDAY

Weightlifting Power Snatch (5 reps max load) Power Snatch (3 reps max load) Power Snatch (1 rep max load) Metcon (AMRAP - Reps) 12 min AMRAP 40 Pull ups (Rx+ C2B) 80 WBS (20/14 - 10ft) 40 Ab mat sit ups



WEDNESDAY

Weightlifting Power clean + Push jerk (5 reps max load) Power clean + Push jerk (3 reps max load) Power clean + Push jerk (1 rep max load) Metcon (Time) For Time 30/20 Assault bike calories 60 American KBS (53/ 35) 30/20 Assault bike calories Directly into... 1-Mile Run (Time) Max Effort 1-Mile Run



THURSDAY

Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups 45/35 Barbell

Accessory Work 4 sets :30 max ab mat sit ups Right into... :30 max burpees rest 2:00



FRIDAY

Strength: Front Squat Endurance Build a 3 RM then 1 set of 20 @ 50% of 3 RM


Metcon: Intermediate/ Beginner 3 sets each for time 2 Rope Climbs 15 Toes to bar 9 Push press @ 65% of 1RM Rest 2:00


Metcon: Advanced 3 sets each for time 2 Rope Climbs 15 Toes to bar 9 Handstand push ups Rest 2:00



SATURDAY Timeline

Partner WOD Metcon (AMRAP - Rounds) 20 min AMRAP Partner 1: 400m run Partner 2: 9 Deadlift (135/ 95) (Rx+ 185/ 135) 12 Box jump over 24 Wallballs (20/14 - 10ft) Score is the number of total rounds of Deadlift, BJO, WBS


Finisher 2,400m run in sets of 200 (each athlete will run 200m, one athlete works as a time)



SUNDAY

Metcon (AMRAP - Rounds) 6 min AMRAP 20 Assault bike calories 10 American KBS (50/35) 40 Double unders (120 Singles) Rest 3:00

Metcon (AMRAP - Rounds) 6 min AMRAP 15 Burpees 20 Cal row 200m run 100m run = 1 rep Rest 3:00

Metcon (AMRAP - Rounds) 6 min AMRAP 20 Assault bike calories 10 American KBS (50/35) 40 Double unders (120 Singles) Rest 3:00

Metcon (AMRAP - Rounds) 6 min AMRAP 15 Burpees 20 Cal row 200m run 100m run = 1 rep

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