WODs

September 11-15 (WODs of the Week)

Monday, September 11, 2017

SWOD
A. 3x5 Back Squat (across)
B. 3x5 Strict Press (across)

WOD
15-12-9:
Back squat (~70%) partner/share racks if needed
Plyo-push ups (or clapping push ups)*

Auxiliary (on your own, before or after class)
10x 100-yd sprint
Rest :90 sec between sprints
——

Tuesday, September 12, 2017

SWOD
Superset x3:
Deadlift (+10 lbs from last week)
Max reps: strict pull ups

WOD
3 rounds:
1min DB push press*
1min Jump Squats
1min Burpees
1min KB Swing*
1min Calorie Bike, Row, or Ski
+1min rest
(17 min clock)
——

Wednesday, September 13, 2017

WOD
AMRAP 20:
20 Supermans

10 Single leg med-ball to toes (10/leg)*

10 Seated Russian Twists w/ med ball (30/20)
*Advance athletes may sub 10 strict T2B or hanging straight leg lifts.
All movements should be done in good form. Move well for 20 minutes.

In remaining class time:
Do 15-20 minutes of mobility, make up a lift, or work on a GOAT/weakness.
——

Thursday, September 14, 2017

SWOD
A. 3x5 Back Squat
B. 3x5 Bench Press

WOD
25-20-15-10-5:
KB swing (heavy)
50 yard* single arm farmer carry
——

Friday, September 15, 2017

SWOD
5x3 Power Clean
Max Reps strict *chin ups* after each set of PC

WOD
12min AMRAP
DB Bear Crawl 25yd. (Bear crawl holding DBs)
10 Ring Dips (sub: bench dips)
20 Jumping Lunges or Lunge Steps w/ DB
Note: 25yd = 3x rig to wall