WODS 9/7/26

Monday 9/7

"WARMUP"

Teams of 2.

3 Rds. each:

P1 - AMRAP Bike/Row (moderate pace)

P2 - 6 EB Clean Pulls, 6 Kip Swings, 6 Push-Ups, 6 Front Squats, 6 Push Press

*Switch whenever each partner finishes the push press

"CONDITIONING"

Teams of 2.

For Time:

400m Run

20 Clean and Jerks (155/115#)

400m Run

40 T2B

400m Run

60 Wall Balls (20/14#)

400m Run

40 Ring Dips

400m Run

20 Front Squats (155/115#)

400m Run

Tuesday 9/8

"WARMUP"

7:00 AMRAP

10 Good Mornings

8/8 Barbell Front Rack Stretch

8 Behind-the-Neck-Press

4/4 Rig Lat Stretch

"STRENGTH"

In 20:00:

2 x 6 @ 55% of 1RM

2 x 4 @ 65%

1 x 2 @ 70%

Back Squat

"CONDITIONING"

AMRAP 15:00:

12 C2B Pull-Ups

12 Power Snatches (95/65#)

20/15 Cal Bike

Wednesday 9/9

"WARMUP"

3:00 Row (1:00 slow, 1:00 mod, 1:00 fast)

2 Rds.

6/6 KB Single-Arm OH Press

6 Step-in Burpees

8 Goblet Squats

:20 Goblet Squat Hold

"CONDITIONING"

24:00 EMOM

1) 12 STOH (95/65#)

2) 10 Pistols

3) 8 Burpee Box Jump-Overs

4) 15/12 Cal Row

5) Rest

6) Rest

"STRENGTH"

3 Sets:

5 Chin-Up Negatives

*Rest :30

10 Pendlay Rows (choose load)

*Rest 1:30

Thursday 9/10

"WARMUP"

Rest :15 Between Sets:

2 x 6 Clean DL

2 x 6 Clean High Pulls

2 x 6 Hang Muscle Cleans

2 x 6 Power Cleans

2 x 6 Deep Power Cleans

2 x 6 Push Press

"STRENGTH"

15:00 EMOM

1) 1 Power Clean

2) 2 TNG Power Cleans

3) 3 TNG Power Cleans

*Power Clean Weight @ 60-70% of 1RM

"CONDITIONING"

"Diane"

For Time: (Cap - 10:00)

21-15-9

Deadlifts (225/155#)

HSPU

"COOLDOWN"

10:00 of Stretching - target shoulders + low back

Friday 9/11

"WARMUP"

Rowling

5 sets of 250m

*Rest :30 between sets

"STRENGTH"

3 Sets:

12 Double DB Bent-Over Row (choose load)

10 Banded ATYW

*Rest 2:00

"CONDITIONING"

For Time: (Cap - 18:00)

1-2-3-4-5-6-7-8

120' Shuttle Runs

DB Hang Squat Cleans (2 x 50/35#)

30 Double-Unders

Saturday 9/12

"WARMUP"

3 Rds.

200m Run

10 Med Ball Front Squats

10 Kip Swings

5/5 Box Step-Ups

5 Power Snatch (start from EB, then increase each set)

"CONDITIONING"

In Teams of 2

For Time: (Cap - 35:00)

400m Run

100 Wall Balls

80 Hang Power Snatch (95/65#)

60 Bar-Facing Burpees

40 Weighted Box Step-Ups (1 x 53/35# KB, 20" Box)

20 Bar Muscle-Ups

1000m Row