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WODs

September 21-25 WOW (WODs of the Week)

Monday, September 21, 2015

SWOD
5x5 Front Squat at 75%
2x10 FS @ 65%

WOD
For time, complete:
200m + 9 Thrusters (135/85)
200m run + 15 Thrusters (115/75)
200m run + 21 Thrusters (95/65)
Record time, rest 2 minutes, then:
200m run + Max Effort Unbroken Thrusters (45/35)

Auxiliary: WOD
4 sets:
30-45 sec Nose to Wall HS Hold w/ hands < 12" apart (mod: 3 wall walks)
1:00 Weighted Elbow Plank

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Tuesday, September 22, 2015

SWOD
Review: BTN Snatch Grip Jerk
Then, Overhead Squat:
5-5-3-3-2-2-2… establish a 2RM OHS

WOD
EMOM 12
Even: 10 OHS ~65% of 2RM, keep it fairly light
Odd: 12 WB Sit Ups (30/20)
*Advance athletes sub: GHD WB S/U

Auxiliary WOD
30 MU for time
Scale: 30 C2B or 30 Pull Ups (kipping = ok)

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Wednesday, September 23, 2015

SWOD
5-5-5-3-3-3… establish a 3RM Push Press

WOD
For Time: Complete 100 Burpee Box Jumps (24/20)

Auxiliary WOD
8x3 Heavy Back Squat @85% (across)

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Thursday, September 24, 2015

GWOD
-Dead Bug
-Superman to Hollow Rock Body Rolls
-PVC Bar Raises

WOD
AMRAP 9 min (record # total reps)
3 Handstand Push Ups
3 Toes-to-Bar
6 HSPU
6 T2B
9 HSPU
9 T2B…
Continuing this pattern (+3 reps) until the timer ends.

HSPU scale: seated DB shoulder presses (AHAP)
T2B scale: 2 knee tucks = 1 T2B

Auxiliary WOD
For time, complete: 100 DU’s

———

Friday, September 25, 2015

SWOD
5-5-3-3-2-1-1-1… Establish a 1RM Hang Snatch (full squat)

WOD
21-15-9
Hang Power Snatch
Back Squat

Rx: 115/75, Rx+: 135/95, RxC: 155/105

Auxiliary WOD
4 sets:
20 Snatch Grip GHD Back Extension (65/35)
10-15 Strict T2B or Strict Hanging Leg Lifts (no kipping)