19 September WOD

Strength: 3×3/6 front squat/back squat @85% of 1rm front squat

WOD:
5 rounds
2min per round

Round 1
10 cal in row
ME snatch 95/65
1 min rest

Round 2
10 cal on row
ME snatch 115/75
1min rest

Round 3
10 cal on row
ME snatch 135/95
1 min rest

Round 4
10 cal on row
ME snatch 155/105
1 min rest

Round 5
10 cal on row
ME snatch 175/115

18 September WOD

Strength: 7×1 snatch pull + hang snatch

WOD:
5 rounds for time of:
10 strict handstand push-ups
20 Abmat sit-ups

17 September WOD

Strength: 5×5 Deadlift

WOD:
5 rounds of:
10 strict chest-to-bar pull-ups
20 hip-back extensions

Perform the hip-back extensions slowly and methodically.

*scale accordingly

16 September WOD

Strength: 7×1 clean and jerk (

WOD:
*extra work
50 kb swings 2/1.5/1
50 double unders
40 kb swings
40 double unders
30 kb swings
30 double unders
20 kb swings
20 double unders
10 kb swings
10 double unders

15 September WOD

Strength: 3×3/6 front squat/back squat @85% of 1rm front squat

WOD:
Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climb, 2 ascents
185/135 front squats, 2 reps
From 2:00-4:00
15-ft. rope climb, 2 ascents
185/135 front squats, 4 reps
From 4:00-6:00
15-ft. rope climb, 2 ascents
185/135 front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.

12 September WOD

Strength: 3×3/6 front squat/back squat@85% of 1rm front squat

WOD:

The Seven

7 rounds for time of:
7 handstand push-ups
135/95lb thrusters, 7 reps
7 knees-to-elbows
245/155 deadlifts, 7 reps
7 burpees
7 kettlebell swings, 2/1.5 pood
7 pull-ups

11 September WOD

Strength: 5×3 weighted pullups
5×3 weighted dips

WOD:
For time:
165/115lb Squat clean, 10 reps
50 Anmat Sit-ups
165/115lb Squat clean, 8 reps
40 Abmat Sit-ups
165/115lb Squat clean, 6 reps
30 Abmat Sit-ups
165/115lb Squat clean, 4 reps
20 Abmat Sit-ups
165/115lb Squat clean, 2 reps
10 Abmat Sit-ups

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