WODS 9/23/24

Monday 9/23

"STRENGTH"

Every 4 minutes on the minute for 3 Rounds
2 Deadlifts @ 80-85%

"CONDITIONING"

As Many Rounds As Possible in 12 Minutes
20 Cal Row
15 Single Dumbbell Box Step Overs (50/35) (20/16")
10 Lateral Burpee Over Dumbbell 

Tuesday 9/24

"STRENGTH"

In 15 Minutes
Establish Heavy For the Day
1 Rep Squat Snatch

"CONDITIONING"

Benchmark Workout "AMANDA"
For Time: 9-7-5 of
Ring Muscle Ups
Squat Snatch (135/95)

Performance:
For Time: 9-7-5 of
Bar Muscle-Ups / Chest To Bar Pull Ups
Squat Snatch (95/65)

Fitness
For Time: 9-7-5 of
Jumping Pull-Ups / Box Supported Pull Ups
Hang Snatch / Hang Squat Snatch (65/45)

Wednesday 9/25

"CONDITIONING"

Teams of 2:
For Time
10 Situps (each)
60Ft Bear Crawl (each)
250m Row (each)
20 Situps (each)
120Ft Bear Crawl (each)
500m Row (each)
30 Situps (each)
180Ft Bear Crawl (each)
750m Row (each)
40 Situps (each)
240Ft Bear Crawl (each)
750m Row (each)
40 Situps (each)
300Ft Bear Crawl (each)
1000m Row (each)
*One Rower Per Team

Performance
Situps = Team (Split Reps)
Bear Crawl = Team (Split 60 Ft Lengths)
Row = Team (Split Distance)

Fitness:
Situps = Team (Split Reps)
Bear Crawl = Team (Split 60 Ft Lengths)
Row = Team (Split Distance)
Distances 200/400/600/800/1000

Thursday 9/26

"STRENGTH"

In 15 Minutes Complete
5-4-3-2-1 Push Press

Skill
EMOM 6 Alternating Between
Min 0,2,4: 3 Handstand / Pike Handstand Pushups
or
Min 1,3,5: 15-20sec Handstand Hold / Pike Hold

"CONDITIONING"

10 Handstand Pushups
1000m Bike
20 Box Pike Handstand Pushups
1000m Bike
35 Hand Release Pushups
1000m Bike
50 Pushups

Performance: 
5 Handstand Pushups
1000m Bike
15  Box Pike Handstand Pushups
1000m Bike
25 Hand Release Pushups
1000m Bike
50 Pushups
1000m Bike

Performance: 
5 Pike Pushups / 5 Seated Dumbbell Press (pick load)
750m Bike
10 Floor Pike Pushups / 10 Seated Dumbbell Press
750m Bike
15 Hand Release Pushups /  15 Box Leaning Pushups
750m Bike
20 Pushups / 20 Wall Leaning Pushups
750m Bike

Friday 9/27

"CONDITIONING"

Part 1
5 Rounds
1:30 Row / Max Calories
1:30 Rest

Rest 5 Mins

Part 2
AS Many Reps As Possible in 20 Mins
1 Set - Max Rep Unbroken American Kettlebell Swing 53/35
20 Shuttle Run (60ft Lentghts) 
20 Toes To Bar
Rest 1 Min

Performance
1 Set - Max Rep Unbroken American Kettlebell Swing 44/25
12 Shuttle Run (60ft Lentghts) 
12 Toes To Bar
Rest 1 Min

Performance
1 Set - Max Rep Unbroken American Kettlebell Swing 35/15
8 Shuttle Run (60ft Lentghts) 
8 Knees to Elbows / Hanging Knee Raises / Floor Raises
Rest 1 Min

Saturday 9/28

"CONDITIONING"

Teams of 2
4 Rounds For Time
20 Overhead Squats (95/65)
20 Back Squats (95/65
60 Bike Cals
*Split Reps As Needed, 1 Partner Work/1 Partner Rest

Performance
20 Overhead Squats (75/55)
20 Back Squats (75/45)
60 Bike Cals

Fitness
15 Overhead Squats (55/35)
15 Back Squats (55/35)
40 Bike Cals