WODs

September 18-23 (WODs of the Week)

Monday, September 18, 2017

SWOD
A. 3x5 Back Squat
B. 3x5 Strict Press
(+5-10 lb from last week)

WOD
5 rounds
10 Jumping Lunges
10 Box Jumps (24/20)
10 Lateral Plyo Skiers*
^use 2 stacked green step boxes or the red stool.

Auxiliary
Sprint 2 sets:
100-80-60-40-20 yards
1:1 (equal work to rest)
——

Tuesday, September 19, 2017

SWOD
5x2 Hang [Squat] Clean
–Across ~85% or build to a heavy double (in good form)

WOD
AMRAP 10
10 Supine pull ups (barbell set to bench press height)
10 Hand-release push ups (with 1-2 sec pause at top)
——

Wednesday, September 20, 2017

Barbell warm-up (10 min)

SWOD
5x3 Power Snatch

WOD
21-15-9:
Hang Power Snatch
CAL Row or Bike

Auxiliary CORE
4 Rounds
10 med ball to toes (5L+5R)
:30 left side plank
:30 right side plank
10 turkish get ups (5L+5R)
——

Thursday, September 21, 2017

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

WOD
15-12-9-6-3:
HSPU
WB (30/20)
——

Friday, September 22, 2017

SWOD
5x3 Power Clean
Follow each set with max effort: chin ups

WOD
6-5-4-3-2-1
Front squat (heavy, from floor) Rx: 185/125
Burpee-Pull Ups
——

Saturday, September 23, 2017\

PWOD
Heavy Partner Fight Gone Bad
3 Rounds:

ME Wall Balls (30/20)

ME SDLHP (115/75)*

ME Box Jumps (30/24)

ME Push Press*

ME CAL Assault Bike

ME REST

^Each max effort set is 90 seconds.

Auxiliary A
5 sets:
10 DB hammer curls
15 DB bent over row

Auxiliary B
5 sets:
1 minute plank (+5 sec every time you break within the minute)