Monday 9/24 - Snap, Crackle, Pop 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 10 minutes (5 sets):
Snatch x 1 rep @ 75-90%
WOD
For time:
40/30 Calories AAB
30 Toes to Bar
20 Snatches (135/95 lbs)
Score is weight/time
Tuesday 9/25 - Baywatch Strength:
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2 reps
*Build to a 2RM
WOD:
Three rounds for time of:
60 Double-Unders
15 Thrusters (95/65 lbs)
10 Burpee Box Jump-Overs (24″/20″)
Score is weight/time
Wednesday 9/26 - Disco Inferno Skill:
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Ring Pull-Ups (with False Grip) x 8 reps
Interval 3 – Wall Climb x 4 reps
Interval 4 – Ring Dips (with or without scaling option) x 8 reps
WOD:
Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.
Score is total reps
Thursday 9/27 - Cardi - O WOD:
Five rounds for time of:
400 Meter Run
30 (20)Push-Ups
20 Wall Ball Shots (20/14 lbs)
10 Strict Pull-Ups
Score is time
Friday 9/28 - Dust in the Wind Partner WOD
In teams of two, alternating full rounds, complete five rounds each of:
10 Power Cleans (115/75 lbs)
15 Shoulder to Overhead (115/75 lbs)
20 Alternating Reverse Lunges (115/75 lbs)
Accessory:
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 15 Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 15 Banded Face Pulls
Station 4 – 60 seconds of Side-Plank Hold (Right Side)
