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WODs 9/23/19 - 9/29/19

MONDAY 092319


Metcon (Time)

3 Rounds for time (12 min Cap)

15 DB shoulder to overhead (50/35)

15 wall ball (20/14 - 10ft)

30 double unders (90 Singles)

*Dumbbell in each hand

**Add 1 sec for every rep NOT completed.



TUESDAY 092419


Metcon (4 Rounds for weight)

4 sets

:20 Assault bike sprint

Rest :40

15 Deadlifts (done 5-5-5)

Rest 1:30

Build across sets


Metcon (4 Rounds for time)

E4MOM x 4 sets

18 Ab mat sit ups

12/10 Cal row

6 Chest to bar (Rx+ Bar muscle ups)



WEDNESDAY 092519


Metcon (Time)

3 Rounds for time

400m run

10 Shoulder to overhead

Rest

Until the 15:00 mark


𝘼𝙩 𝙩𝙝𝙚 15:00 𝙢𝙖𝙧𝙠

8 minute AMRAP

5 Power cleans (Same weight as previous WOD)

10 Toes to bar

Rest

Until the 25:00 mark


𝘼𝙩 𝙩𝙝𝙚 25:00 𝙢𝙖𝙧𝙠

6 min AMRAP

6 Alternating DB snacth (50/35)

6 Burpees



THURSDAY 092619


Weightlifting

Squat Snatch (1 rep every :15 x 12 @50%)

Squat Snatch (1 rep every :30 x 10 @ 60%)

Squat Snatch (1 rep every :60 x 8 reps @70%)


Rx: Metcon (AMRAP - Rounds and Reps)

12 Min Amrap

5 hang squat clean (95/65)

10 Hand release push ups


Rx+: Metcon (AMRAP - Rounds and Reps)

12 Min Amrap

5 hang squat clean (135/95)

10 Hand release push ups



FRIDAY 092719

 

Front Squat 

Build to a 1rm then 1 set of 20 @ 50%

 

Metcon (3 Rounds for time)

3 sets of:

500m Row ALL OUT SPRINT

Rest 3:00 btw sets

 

Finisher

50 push ups

Every time you break, 18 Russian twists with DB



SATURDAY 092819


Perimeter Games



SUNDAY 092919


16 minute workout

0:00 - 10:00

10 minute AMRAP

50 ft DB front rack walking lunge (50/35)

16 Toes to bar

12 Db box step overs (24/20)

8 Chest to bar pull ups (Rx+ Bar muscle ups)


10:00 - 16:00

Establish 1 RM Clean

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