WODS 9/9/24

Monday 9/9

"STRENGTH"

In 15 Minutes Complete
5-4-3-2-1
Overhead Squat

"CONDITIONING"

As Many Rounds As Possible in 10 Minutes of:
6 Hang Snatch (95/65)
12 Toes to Bar
24 Double Unders

Performance:
(75/45)

Fitness:
(45/15)
Hanging Knee Raise
24 Single Unders

Tuesday 9/10

"STRENGTH & SKILL"

Every Minute on The Minute for 4 Rounds
Min 1: 1 R / 1 L Turkish Getup (Pick Load)
Min 2: 7 Ring Dips (Tempo 31x1)
Min 3: 10 Barbell Good Mornings (Pick Load)

Performance: Box Dips Tempo (31x1)

Fitness: Supported Box Dips (31x1), Banded Good Morning

"CONDITIONING"

10 Rounds For Time:
240ft Double Kettlebell Front Rack Carry (70/44)
3 Wall Walks

Performance:
7 Rounds For Time
180ft Double Kettlebell Front Rack Carry (53/35)
2 Wall Walks

Fitness:
5  Rounds For Time
120ft Double Kettlebell Front Rack Carry (25/15))
1 Wall Walks

Wednesday 9/11

"CONDITIONING"

AMRAP 41:20
*Teams of 2
100 Box Step Ups (20/16)
20 Burpees
30 AbMat Situps
40 Walking Lunge Steps

Performance:
Team or Solo
3 Rounds 
100 Box Step Ups (20/16)
20 Burpees
30 AbMat Situps
40 Walking Lunges
*Time Cap 41:20

Fitness:
Team or Solo
3 Rounds 
50 Box Step Ups (16/12)
10  Burpees
15 AbMat Situps
20 Walking Lunges
*Time Cap 41:20

Thursday 9/12

"STRENGTH"

Every 4:00 x 3 Sets
4 Front Squats @ 75-80%

"CONDITIONING"

3 Rounds For Time:
500m Row
Then
3 Rounds of "Cindy"
5 Pull-ups
10 Pushups
15 Air Squats
Then
Rest 3 Minutes Between Rounds

Fitness:
3 Rounds For Time:
350m Row
Then
2 Rounds of Modified "Cindy"
5 Ring Rows
10 Pushups
15 Air Squats
Then
Rest 3 Minutes Between Rounds

Friday 9/13

"CONDITIONING"

Part 1
5 Rounds for Total Calories:
1 Min Max Cal Row
1 Min Rest

Part 2
Open & Performance
For Time:
21-18-15-12-9
Alt Single Arm Dumbbell Hang Clean + Jerk
Box Jump Overs (20/16)
Bike Calories

Open/Rx: 50/35
Performance: 35/25

Fitness:
For Time: 
15-12-9-6-3
Alt Single Arm Dumbbell Hang Clean + Jerk (25/15)
Box Step  Overs (20/16)
Bike Calories

Saturday 9/14

"CONDITIONING"

Teams of 2 - For Time:
400m Run (Together)
10 Synchro Air Squats
10 Deadlifts (225/155) - I Go / You Go
400m Run (Together)
20 Synchro Air Squats
20 Deadlifts (225/155) - I Go / You Go
400m Run (Together)
40 Synchro Air Squats
40 Deadlifts (225/155) - I Go / You Go
400m Run (Together)

Performance: (185/125)
Fitness: 200m Run, 10/15/20 Air Squats, , (135/95)