30 September WOD

Strength:
Clean 5-5-3-3-3-1-1-1-1 reps

*extra work
800 m run
50 burpees
800 m run

29 September WOD

Strength: 2×4/8 front squat/back squat @60% of 1 rm front squat

WOD:
7 rounds for time of:
45/30lb dumbbell thrusters, 7 reps
15-ft. rope climb, 1 ascent

26 September WOD

Strength: 3×2/4 front squat/back squat@90% of 1rm front squat

WOD:
3 rounds for time of:
Run 400 meters
75/55lb hang power snatch, 21 reps
12 chest-to-bar pull-ups

25 September WOD

Strength:7×1 above the knee clean

WOD:
3 rounds for time of:
Run 400 meters
30 squats
115/75lb push press, 20 reps

24 September WOD

Strength: strict press 3×3, push jerk 4×2

WOD:
3 rounds for time of:
Run 400 meters
75/55lb sumo deadlift high pulls, 21 reps
12 burpees, jumping over the barbell

23 September WOD

Strength: 7×1 above the knee snatch

WOD:
21-15-9 reps for time of:
115/75 overhead squats
Toes-to-bars

22 September WOD

Strength: 3×2/4 front squat/ back squat @90% of 1rm front squat

WOD:
For time:
50 wall-ball shots, 20/14 ball 10ft target
155/105 clean, 30 reps
15 muscle-ups or 45 CTB pullups

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