WOD: Week of 9/13

MONDAY

Strength:

Back Squats

Build to heavy set of 2


For Time:

21 Back Squats (body weight)

7 Rope Climbs (15-ft.)

15 Back Squats

5 Rope Climbs

9 Back Squats

3 Rope Climbs


TUESDAY

Skill: (Post WOD)

On a 6:00 Clock

DB Windmills

DB Single-Arm Overhead Squat


5 Round For Time:

50 Double Unders

50-ft. Single-Arm Overhead Walking Lunges (50/35#)


WEDNESDAY

9 Sets For Load:

Deadlift 3-2-2-2-1-1-1-1-1


Midline:

25 Toes to post

25 Good mornings

25 Weighted Knee rasies

25 Good mornings


THURSDAY

AMRAP 20:

20/15 Calorie Row

15 Ring Dips

10 DB Turkish Get-ups (50/35#)


Midline:

3 Sets:

15 DB Bent Over Rows / Arm

15 Seated Leg Raise Over DB


FRIDAY

Strength:

Power Clean

Build to heavy single


AMRAP 10:

5 Power Cleans (70%)

10 Toes-to-Bar


SATURDAY

AMRAP 18:

80/55 Calorie Bike

60 Push-ups

40 Pull-ups

20 Box Jumps (24/20”)

- With a partner. Partners alternate work and rest.