WODS 9/15/24

Monday 9/15

“STRENGTH”

Every 3:00 x 5 Sets:

Back Squat

4 x 8 @ 65%

1 x 8+ @ 65% (leave 2-3 reps in the tank)

“CONDITIONING”

3 Rounds for Max Reps:

AMRAP 3 minutes:

6 Thrusters (95/65)

6 C2B Pull-ups -or- 3 Bar Muscle Ups

REST 3:00 between rounds

Tuesday 9/16

“STRENGTH”

Every 3:00 x 5 Sets:

Shoulder Press

4 x 8 @ 65%

1 x 8+ @ 65% (leave 2-3 reps in the tank)

“CONDITIONING”

4 Rounds each for Time:

10 Clean and Jerks (135/95)

75 Double Unders

20 Calorie Bike/Row

REST 1:1

“FINISHER”

Accumulate 100 Hollow Body Rocks

Wednesday 9/17

“CONDITIONING”

Teams of 2.  

20 Rounds for Max Step-Ups

:30 Box Step-Ups with Plate (45/25) (20”/16”

*Partners alternate every :30

REST 3:00

For Time:

100 Burpees to Target Above Max Reach

*Partners alternate reps

REST 3:00

AMRAP 5 minutes:

Max Partner Med Ball Sit-ups (20/16)

Thursday 9/18

“STRENGTH”

Every 3:00 x 5 Sets:

Deadlift

4 x 8 @ 65%

1 x 8+ @ 65% (leave 2-3 reps in the tank)

“CONDITIONING”

3 Sets:

AMRAP 3 minutes:

500m Row

With time remaining, AMRAP:

Curtis P’s (95/65)

REST 2:00

REST 5:00

AMRAP 10 minutes:

5 Shuttle Runs (d/b = 1)

Max Unbroken Toes to Bar

*Once you come off the bar, run 5 Shuttle Runs

Friday 9/19

“STRENGTH”

Every 3:00 x 5 Sets:

Bench Press

4 x 8 @ 65%

1 x 8+ @ 65% (leave 2-3 reps in the tank)

“CONDITIONING”

3 Sets of 1:00 each station:

Wall Balls (20/14)

Kettlebell Swings (53/35)

Push Ups

Box Jump Overs (24/20)

REST

Saturday 9/20

Teams of 2.  Trade reps as needed.  Run together.

For Time:

400m Run

100 Front Squats (95/65)

50 Lateral Burpees Over Barbell

100 Hang Power Cleans (95/65)

40 Ring Rows

100 Back Rack Reverse Lunge Steps (95/65)

30 Handstand Push-Ups

400m Run