WODS 9/2/24

Monday 9/2

"CONDITIONING"

Benchmark: Klepto
4 Rounds for Time
27 Box Jumps (24/20")
20 Burpees
11 Squat Cleans (145/100)

Performance
15 Burpees  
Squat Cleans 115/85

Fitness
3 Rounds 
20 Box Jumps (20/16")
15 Burpees 
11 Hang Squat/Cleans (95/65)

Tuesday 9/3

"STRENGTH"

In 15 Minutes Complete
5-4-3-2-1
Split Jerk

"CONDITIONING"

50 Cal Bike
10 Alternating Dumbbell Snatch (50/35)
40 Cal Bike
8 Alternating Dumbbell Snatch (50/35)
30 Cal Bike
6 Alternating Dumbbell Snatch (50/35)
20 Cal Bike
4 Alternating Dumbbell Snatch (50/35)
10 Cal Bike
2 Alternating Dumbbell Snatch (50/35)

Performance  
Dumbbell Snatch (40/20)

Fitness:
Bike Cals 30 -25-20-15-10
Dumbbell Hang Snatch (25/15)

Wednesday 9/4

"Team WOD"

"CONDITIONING"

Teams of 2
For Time
10,000m Row
1 Partner Row / 1 Rests
Switch Every 1k
Every Switch Complete 10 Synchro Burpees

Performance
Teams of 2
For Time
7500m Row
1 Partner Row / 1 Rests
Switch Every 750m
Every Switch Complete 10 Synchro Burpees

Fitness
Teams of 2
For Time
5000m Row
1 Partner Row / 1 Rests
Switch Every 500m
Every Switch Complete 5 Synchro Burpees

Thursday 9/5

"STRENGTH"

Every 4 minutes on the minute for 3 Rounds
6 Front Squat @ 70-75%

"CONDITIONING"

3 Rounds 
Min 0-2: 1 set of Max Rep Pullups
Min 2-4: 1 set of Max Wallballs
Min 4-6: 1 set of Max Hand Release Pushups
Min 6-8: Active Recovery Walk

Performance
3 Rounds 
Min 0-2: 1 set of Max Rep Pullups
Min 2-4: 25 Max Wallballs
Min 4-6: 15 Hand Release Pushups
Min 6-8: Active Recovery Walk

Fitness
3 Rounds 
Min 0-2: 1 set of Ring Rows
Min 2-4: 15 Wallballs
Min 4-6: 10 Hand Release Pushups
Min 6-8: Active Recovery Walk

Friday 9/6

"STRENGTH"

EMOM10
Min 0,2,4,6,8: 10 Seated Dumbbell Shoulder Press
Min:1,3,5,7,9: 10 Pendley Row

"CONDITIONING"

In 3 Mins:
10 Deadlift #275/185
Then in time remaining, max Double Unders

Rest 2mins

In 3 Mins:
20 Deadlift #185/155
Then in time remaining, max Double Unders

Rest 2mins

In 3 Mins:
30 Deadlift #135/95
Then in time remaining, max Double Unders

Performance
185/155/135
155/135/95

Fitness:
135/115/95
125/105/75

Saturday 9/7

"CONDITIONING"

For Time
30 Box Jumps (24/20)
30 Jumping Pullups
30 Kettlebell Swings (53/35)
30 Walking Lunge Steps
30 Knees to Elbow
30 Push Press #45/35
30 Back Extensions
30 Wallballs 
30 Burpees
30 Abmat Sit-ups

Performance: Scale 20 reps each
Fitness: Partner I Go / You Go 15 Reps Each