WOD: Week of 9/27

MONDAY

Strength:

Build to heavy 3 Push Press


For Time:

50-30-20

Thrusters (65/45#)

Pull-ups


TUESDAY

5 Rounds For Time:

500/350m Row

- After each row, perform 2 double unders for each row pull taken to complete 500/350m


Midline:

Accumulate:

2:00 L-Sit Hold

50 V-ups


WEDNESDAY

AMRAP 5

5 KB Swings Single-Arm Swings (53/35#)

10 Up-Downs to Plate

- Rest 3:00

AMRAP 4

10 Russian KB Swings

10 Up-Downs to Plate

- Rest 3:00

AMRAP 3

Max Distance Single-KB Carry


Midline:

3 Sets:

20 Alternating Single-Leg Deadlifts

10 Single-Arm Bent Over Rows / Arm

:30 Single-Arm KB Rack Hold / Side


THURSDAY

Strength:

12 Sets For Load: 1 Thruster


FRIDAY

6 Rounds For Time:

400m Run

12 Box Jump Overs (30/24”)

- Athletes may touch the top of the box with their hands


Midline:

50 Medball Sit-up Tosses - With a partner


SATURDAY

Heavy Grace

For Time:

30 Clean & Jerks (Choose a heavy to moderate load)


Bonus:

Accumulate With a Partner:

100 Bar-Facing Burpees

- Resting partner holds a plank.