WODs

September 4-9 (WODs of the Week)

Labor Day Monday, September 4, 2017

STRENGTH
A. 3x5 Back Squat
B. 3x5 Strict Press
–Work up to a moderate set of 5 reps, then stay there for 2 more sets.

CONDITIONING
6x50 yard sprint
–These are max efforts every ~90 seconds. If you are not able to run, sub 6x20 second sprints in the rower or bike.

WOD
AMRAP 10
25-yard DB Walking Lunges (rig to wall distance x3)
10 DB Power Cleans
Rx: 50/35
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Tuesday, September 5, 2017

SWOD
Superset x3:
5 Deadlifts
Then, Max Reps: Strict Pull Ups

WOD
EMOM 12
2 Power Cleans (60-70% 1RM)
15 DU (25 singles)
*Add 10-20 lbs. to the bar and 5 DU/SU every 2 minutes if you are able to perform both movements within 1 minute.
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Wednesday, September 6, 2017

Coach’s Choice: 10 minute warm up (cardio)

Skill/Core (10 min)
Positions and technique work on the Turkish Get Up

WOD
AMRAP 20 (for quality, not speed)
10 Hollow Rocks
10 Med Ball Touches (per leg, video below)
10 Turkish Get Ups (perform this slow & controlled)

https://youtu.be/fh3fBCwxuD8
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Thursday, September 7, 2017

SWOD
A. 3x5 Back Squat
B. 3x5 Bench Press
—Complete all squats before benching.

WOD
For time, complete:
10-9-8-7-6-5-4-3-2-1
KBS (70/53)
+100 yard* sprint after each round.

*Run out the side bay door to round bush at end of building and back; may sub 10 Calorie sprint on rower or bike.
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Friday, September 8, 2017

SWOD
5x3 Power Clean
Then, 3 sets: max strict chin ups (reverse grip)

WOD
AMRAP 15
10 Dips (Rx: ring, may sub band, box, or bench dips)
15 Pull Ups
20 Alternating Jumping Lunges
——

Saturday, September 9, 2017

WOD
5 RFT:
5 Wall Walks (Rx: hands 1 feet from wall or closer)
20 Wall Balls (20/14)

Auxiliary
6 Sets:
10 DB Curls
Max Reps: banded tricep extension (fast reps)