Monday 9/17 - Technology Skill:
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)
WOD:
11 min AMRAP
Buy In: 1000m Row
AMRAP in remaining time
20 DB Goblet Reverse Lunges 45-50/30-35
16 DB Hang Snatches 45-50/30-35
12 Lateral Jumps Over DB
Score is rounds + reps
Tuesday 9/18 - Old Spice Oly:
Every two minutes, for 20 minutes (10 sets):
Hang Power Clean + Power Clean
Build to today’s heavy complex.
WOD:
Every minute, on the minute, for 12 minutes (4 sets) of:
Minute 1 – 50 Double-Unders
Minute 2 – 12 Toes to Bar
Minute 3 – 25 Push-Ups
WOD:
For time
50/35 Calories of Assault Bike
50 Pull-Ups
100m KBFarmer’s Carry (55/35 lbs)
Score is weight/time
Thursday 9/20 - Rum Runner Strength:
Every 90 seconds, for 12 minutes (8 sets) of:
Bench Press x 2 reps @ 80%
WOD:
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 45-50/30-35)
10 Single-Arm Dumbbell Push Press* (right side – 45-50/30-35s)
15 Ring Dips
Score is weight/time
Friday 9/21 - Can't Stop This Feeling Strength:
Every 3 minutes, for 18 minutes (6 sets):
Front Squat x 1 rep @ 90-95% or more of 1-RM
WOD:
12 min AMRAP
3 (+3) Hang Squat Cleans 135/95
3 (+3) Burpee Box Jump Overs 24/20
Score is weight/rounds + reps
Saturday 9/22 - Triple Dog Dare Ya WOD
Teams of 3
1200 Meter Relay Run
120 Double-Unders
90 Power Cleans (115/75 lbs)
60 Box Step-Overs with Dumbbells (55/35 lb DBs)
1200 Meter Relay Run
120 Double-Unders
90 Power Cleans
60 Box Step-Overs with Dumbbells
1200 Meter Relay Run
