Workout of the Day (WOD)
Monday 9/15
Back Squat
6 sets
3-2-1 @ 75-85-90%
3-2-1 @ 80-85-90%
Full Draw
6 Rounds:
8 Dumbbell Box Step Overs (50s/35s)(20)
12 Alternating Dumbbell Snatches (50/35)
48 Double Unders
Tuesday 9/16
The Stalk
20:00 AMRAP
20/16 Calorie Row
50ft Farmers Carry (50s/35s)
* Add 50ft after each round
Wednesday 9/17
Clean & Jerk Complex
Clean + Front Squat + Split Jerk (Or Push Jerk)
4 sets
2 reps @ 75-80%
Broadhead
21-15-9-9
Thrusters (95/65)
Lateral Burpees over the Bar
Thursday 9/18
Deficit Deadlift
Deficit Deadlift - both waves @ 75-85-90%
3-2-1
3-2-1
Pack Out
4 sets
2:30 AMRAP
12/10 Calorie Air Bike
12/10 Calorie Row
Max Distance 50ft Shuttle Run
-Rest 2:30 between sets-
Friday 9/19
Snatch Balance
Skill Focus (Snatch Balance / Sots Press):
Snatch Balance (2x2 @ 50%)
Sots Press (2x5 light)
Last Light
10:00 AMRAP
5 Hang Clean and Jerks (115/80)
10 Back Squats (115/80)
15 Toes to Bar
Saturday 9/20
Racked and Ready
Teams of 2
6 Sets - 3:00 each
Partner 1: 1 Rope Climb
Partner 2: 3 Wall Walks
* Switch when both are completed
-into-
Max Calorie Row
-rest 1:00 between sets-