WOD

Friday – 200925

SWOD Every minute on the minute for 10 minutes: Hang Power Clean x 5 reps – use same load for all 10 sets – WOD In teams of 2, alternating complete rounds, complete 10 rounds for time of (18 min cap): Partner 1 – 200m

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Thursday – 200924

WOD Back Squat 10 reps @ 60% 3 reps @ 75% 8 reps @ 65% 2 reps @ 80% 6 reps @ 70% 1 rep @ 85% POST WOD Mobilize – grab a foam roller, band, or lacrosse ball and get loose! ………. BURN For

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Wednesday – 200923

SWOD Every 90 seconds for 12 minutes (8 sets), complete: Overhead Squat x 2 reps – increase load as possible – WOD Complete as many rounds and reps as possible in 17 minutes of: 10 Push Jerk (115/75) 10 KB Swings (55/35) 30 Double Unders

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Tuesday – 200922

SWOD 5 sets of: 5 False Grip Ring Chin Ups 30 sec Ring Support – top of Dip position 5 Hanging Tuck Ups WOD 5 rounds for time of (13 min cap): 7 Strict Pull Ups 7 Handstand Push Ups 7 Box Jumps (24″/20″) 4

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Monday – 200921

SWOD Every 2 minutes for 10 minutes (5 sets), complete: Power Clean + Front Squat + Squat Clean – increase load as possible – WOD Complete as many reps as possible in 90 seconds of: 24 Double Unders 12 Toes to Bar AMRAP DB Thrusters

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Saturday – 200919

WOD For time: 30 Clean & Jerks (135/95) 30 Power Snatches (135/95) Note: Every minute on the minute, beginning with 3…2…1…GO, perform 4 Burpees over the bar.

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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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