WODS 10/7/24

Monday 10/7

"STRENGTH"

In 15 Minutes Complete:
5 x 3 Split Jerk (Pick Load)

"CONDITIONING"

For Time:
15-12-9
Pullups
Burpees to Target

Rest 3 Mins

For Time:
15-12-9
Toes to Bar
Thrusters (95/65)

Fitness:
Ring Rows + Burpess to Target
Hanging Knee Raises + Thruster (45/35)

Finisher:
50 Alternating Bird Dogs

Tuesday 10/8

"STRENGTH"

E2MOM (6mins)
:10s Work, 1:50min Off - Hang Power Cleans
:15s On: 1:45 min Off - Hang Power Cleans
:20s On: 1:40 min  Off - Hang Power Cleans
50-60%of 1RM 
* Stay Light to Moderate w/ Steady Pace

"CONDITIONING"

AMRAP 14 minutes:
50 Double Unders
40 Plate Walking Lunge Steps (45/25)
30 Abmat Sit-ups
20 Alternating Dumbbell Snatch (50/35)

Performance: Plate (35/15) Dumbbell (25/15)
Fitness: Single Unders, Unweighted Lunge Steps
Dumbbell Hang Snatch 

Wednesday 10/9

"CONDITIONING"

Teams of 2
AMRAP 25 minutes:

Partner 1: 200m Row
Partner 2: 200m Row
Partner 1: 60ft Double Farmer Carry (35/25)
Partner 2: 60ft Double Farmer Carry (45/25)
Partner 1: 250m Row
Partner 2: 250m Row
Partner 1: 60ft/60ft Double Farmer Carry (45/25)
Partner 2: 60ft/60ft0ft Double Farmer Carry (45/25)
Partner 1: 300m Row
Partner 2: 300m Row
Partner 1: 60/60/60ft Double Farmer Carry (55/25)
Partner 2: 60/60/60ft Double Farmer Carry (45/25)
---
Add 50m Row & 60ft Carry Each Round
*Each team 1 set KB/1 Rower
Performance: Farmer Carry (35/15)
Fitness: Farmer Carry (Pick Load)

Thursday 10/10

"STRENGTH"

Min:0-3 12 Rep Front Squat @ 50 %
Min3-6: 10 Rep Front Squat @ 60 %
Min 6-9: 8 Rep Front Squat @ 70%

"CONDITIONING"

3 Sets:

AMRAP 3 minutes:
7 Deadlifts (115/75)
7 Push Press (115/75)
7 Box Jumps Overs (24/20")
REST 1:30

Performance: (95/65)
Fitness: (65/35) / Box Step Overs (20/16")

Finisher:
50 Alternating Deadbugs (Pause 1)

Friday 10/11

"CONDITIONING"

Death By 60ft Run
EMOM
Min 1: 1 60ft Run
Min 2: 2 60ft Run
Min 3: 3 60ft Run
--- until cannot complete rep

Then 5 Min Max Row

"STRENGTH"

EMOM18 / 3 Rounds
Min 1: 10 Alternating Goblet Dumbbell Lateral Lunges
Min 2: 10 Alligator (Pause 2 Sec)
Min 3: 10 Straight Arm Banded Pull Downs
Min 4: 10 Alternating Seated (Floor) Dumbbell Shoulder Press
Min 5: 10 Tempo Box Step Downs (20/16") (3 Sec Down)
Min 6: Rest

Saturday 10/12

"CONDITIONING"

TBA