WODs

September 25-30 (WODs of the Week)

Monday, September 25, 2017

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

(+5-10 lb from last week)

WOD
4 Rounds:
10 DB Thrusters (50/35)
10 Burpees
10 DB Step Ups (24/20)

Auxiliary
10 sets:
50 yard sprint
+1 min rest
——

Tuesday, September 26, 2017

SWOD
5x3 Deadlift
—Build to a heavy triple, then do 4 more sets at that weight. Rest between sets.

WOD
AMRAP 15
5 Pull Ups
10 Push Ups
20 Jumping Lunges
——

Wednesday, September 27, 2017

MWOD (10-15 min)
OHS mobility and technique

Nancy Can’t Run WOD
5 RFT:
400m Row
15 OHS (95/65)

Auxiliary CORE
4-5 sets:
10 WB Russian Twist
1-min plank
20 Supermans
——

Thursday, September 28, 2017

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

WOD
10-9-8-7-6-5-4-3-2-1:
Push Press
BB Bent Over Row

Rx: 135/95
Barbell = one weight; scale for both movements. Newer athletes may sub DB’s.
——

Friday, September 29, 2017

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

WOD
5 Rounds:
10 DB Snatch (alternating, heavy ~80/50)
50-yard sprint
——

Saturday, September 30, 2017

“Filthy Fifty” WOD
For time:
50 Box jumps (24/20)
50 Jumping pull-ups (bar = 6” above head at standing)
50 Kettlebell swings (35/26)
50 Walking Lunge Steps
50 Knees to elbows* …knees must make contact with arm for “Rx”
50 Push press (45/35)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double unders (2x singles)