Category WOD

Monday 9.27

Strength: Deadlift3-3-3-3-3 WOD: 3 RoundsRun 400m9 Hang Power Clean 135/9545 Double Unders S: Run 200m, 75/55, 90 SinglesL1: 115/75, Mix DU/SURx+: 165/115 Extra Work1. High Bar Box Squat4×6 2. 150 Walking Lunges wearing weight vest

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Saturday 9.25

SATURDAYStrength: Low Bar back Squat5-5-5-5-5 WOD: 10m AMRAP7 Deadlift 225/1552 Wall Climbs12/10 Cal AB S: 95/65, 8 Push-upsL1: 185/135Rx+: 315/225 Extra Work1. 5 Rounds, each round 3:00, 1:00 rest after each roundRun 400mAMRAP Burpee Muscle Ups

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Friday 9.24

FRIDAYStrength: Hang CleanEMOM 10m: 3 reps WOD: “Helen”3 RoundsRun 400m21 KB Swings 53/3512 Pull-ups S: Eye high swings, Jumping pull-upsRx+: CTB Pull-ups, 70/53 Extra Work1. Clean PullEMOM 12m: 1 from floor + 1 from hang 2. 150 Walking lunges wearing…

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Thursday 9.23

THURSDAYStrength: Push Press5-5-5-3-3-3 WOD: 10 Rounds5 Handstand Push-ups20 Double Understhen Row 750m AFAP after 10 rounds S: 5 Push-ups, 40 SinglesL1: Scaled HSPU or Ring Dips, Mix DU/SURx+: Strict HSPU

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Wednesday 9.22

WEDNESDAYStrength: Overhead Squat2-2-2-1-1-1, PR attempt WOD: 5m to Complete 3 Rounds12 Box Jump Over 24/2015 Wall Ballthen 4m AMRAPSquat Clean and Jerk 135/95 S: Step Ups, 75/55L1: 115/75Rx+: 30″, 165/115 Extra Work1. Sumo Deadlift8-8-8-8 2. 125 Lunges wearing weight vest

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