Monday 9/10 - Standardized Testing WOD:
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)
Score is rounds completed
Tuesday 9/11 - Never Forget WOD
Three rounds for time of:
15 Deadlifts (225/155 lbs)
50 Double-Unders
Skill
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
Score is time
Wednesday 9/12 - Ghost Pepper Strength:
Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:
Strict Press
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 80%
WOD:
12 min AMRAP
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 45-50/30-35 lb DB)
20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 45-50/30-35 lb KB/DB)
Score is weight/rounds + reps
Thursday 9/13 - Lava Legs Strength
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 4 reps
WOD
For max reps/calories:
2 Minutes of Assault Bike
Rest 60 seconds
2 Minutes of Thrusters (115/75 lbs)
Rest 60 seconds
2 Minutes of Burpee to Target 6″ Above Reach
Rest 60 seconds
2 Minutes of Assault Bike
Score is weight/total reps
Friday 9/14 - Donkey Kong Oly:
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
2-Position Snatch @ 80-85%
(mid-thigh, and then 2″ Below the Knee)
WOD:
For time:
800 Meter Run
50 Chest-to-Bar Pull-Ups
800 Meter Run
Score is weight/time
Saturday 9/15 - Parks n Rec WOD:
"Brenton"
5 Rounds of
100ft Bear Crawl
100ft Broad Jump
*Perform 3 Burpees after each Broad Jump
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.
