WOD

Friday – 20091

SWOD Every 3 minutes for 12 minutes (4 sets), complete each for time: 50m High Knee Skip 150m Sprint WOD Complete as many reps as possible in 2 minutes of: 5 Burpees 5 Handstand Push Ups 5 Burpees 5 Handstand Push Ups AMRAP Double Unders

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Thursday – 200917

SWOD Every 90 seconds for 5 sets, complete: 3 Position Power Snatch (Hip, Knee, Floor) WOD For time (22 min cap): 30 KB Swings (55/35) 30 Abmat Sit Ups Run 300m 30 Wall Ball Shots (20/14, 10’/9′) 30 Pull Ups Run 300m 30 Sledgehammer Hits

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Wednesday – 200916

SWOD 9 sets of: 1-2-3-4-5-4-3-2-1 of Overhead Press – AHAP across 5 Ring Rows Note: Perform movements back to back with no rest between sets. WOD Complete as many reps as possible in 10 minutes of: 1 Devil’s Press 1 DB Box Step Up 2

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Tuesday – 200915

SWOD Every 90 seconds for 12 minutes (8 sets), complete: Front Squat x 2 reps – increase load as possible – WOD Complete as many rounds and reps as possible in 15 minutes of: 200m Row 12 Deadlift (155/105) 200m Row 9 Hang Power Clean

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Monday – 200914

SWOD 5 sets of: 10 Ring Push Ups 10 Candlestick to Hollow Verticle Jump 20 Superman Rocks WOD 21-15-9-15-21 for time (15 min cap): V-Ups Broad Jumps (7’/5′) ………. BURN For Time (25 min cap): 20 Push Up to Sit Kick 20 Thrusters 20 Box

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Saturday – 200912

WOD For time: 40 Wall Ball Shots (20/14, 10’/9′) 30 Overhead Squats (95/65) 20 Bar-facing Burpees 30 Overhead Squats (95/65) 40 Wall Ball Shots (20/14, 10’/9′) FINISHER 800m Barbell Carry (95/65)

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Friday – 200911

WOD “9/11 Tribute WOD” For time: Run 2001m 11 Box Jump (30″/24″) 11 Thrusters (125/85) 11 Burpees 11 C2B Pull Ups 11 Power Clean (170/115) 11 Handstand Push Ups 11 KB Swings (70/55) 11 Toes to Bar 11 Deadlift (170/115) Run 2001m ……… BURN “9/11

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Thursday – 200910

SWOD Every 2 minutes for 10 minutes (5 sets), complete: Power Snatch + Overhead Squat + Squat Snatch WOD For time, alternate every minute until 30 Power Snatches are completed: Odd – 6 Burpees over the bar, then AMRAP Power Snatches (70% of 1RM Power

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Wednesday – 200909

SWOD Tabata 5m Shuttle Sprints – rest 2 minutes – Tabata 5m Shuttle Sprints WOD In teams of 2, alternate movements to complete as many rounds and reps as possible in 25 minutes of: 25 Double Unders 8 Alternating DB Snatch (50/35) 3 Bar Muscle

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Tuesday – 200908

SWOD Every 2 minutes for 14 minutes (7 sets) complete: 3 Position Power Clean (Hip, Knee, Floor) WOD For time (14 min cap): 42 Ring Dips 9 Calorie Row 30 Toes to Bar 15 Calorie Row 18 Burpee Box Jump Overs (24″/20″) 21 Calorie Row

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