WOD: Week of 9/20

MONDAY

Skill:

EMOM 12:

Minute 1 | 5 Box Step-offs

Minute 2 | 5 Box Jumps For Height

Minute 3 | 5 Box Jumps From Seated


3 Rounds For Time:

25 DB Push Jerks (50/35#)

50 Double Unders

25 Weighted Step-ups (24/20”)

50 Double Unders


TUESDAY

Strength:

On a 12:00 Clock For Load:

1 Snatch Pull + 1 Hang Power Snatch


3 Rounds For Time:

15/11 Calorie Bike

12 Power Snatches (95/65#)

9 Burpees


WEDNESDAY

3 Rounds For Time:

1000m Run

50 Sit-ups

25 Deadlifts (185/125#)


THURSDAY

Skill:

Pre-Workout: On a 8:00 Clock

20 Arch Rocks

20 Hollow Rocks

10 Alternating Single-Leg Box Squats


9 Sets For Load:

Back Squat 10-5-3-1-1-1-3-5-10


FRIDAY

AMRAP 12:

3 Strict False Grip Ring Pull-ups/Ring Rows

3 Strict Ring Dips


Midline:

Accumulate:

50 Hanging Leg Raises (on Rings if able)

- Every break perform 10 DB hang muscle cleans


SATURDAY

2 Rounds For Time:

100/80 Calorie Row

50 Handstand Push-ups

- One partner works while one rests


Skill:

Accumulate:

50 Alternating Arm-Leg Lifts in Plank

2:00 Knee Tuck Hold Bar Hang