WODs

Monday September 11, 2017

A. Back squat, build to a 4RM w/ :02 pause, then 3 x 4 @ 90% w/ no pause
B. DB split squat, 2 x 12/leg; :60 rest b/w legs
+
6 sets hard, beginning one every 2:30
8 russian kettlebell swings, 70/53
50m sled push, light/moderate and fast

Saturday September 9th, 2017

For time In teams of 3:
400m run (together)
150 wall balls
150 double-unders
150 kettlebell swings
50m walking lunge (together)
150 push-ups
150 box jumps w/ step down
150 burpees
400m run (together)

*Can switch as desired, but partners must work in the same order throughout the workout

Wednesday September 6th, 2017

A. 10:00 of muscle-up technique work; if proficient, warm-up and perform 4 x 3-5 w/ :90 rest
B1. Strict pull-ups, 4 x 6-8, 11X1; :90 rest**
B2. Strict dips on bar or bench; 4 x 10-12; :90 rest**
+
6 sets hard:
10 box jump overs, 24/20
10/7 bike cals
2:00 rest

**If rep ranges are easy, add weight. If unable to perform bodyweight pull-ups and/or dips, sub negatives or gravitron reps

Monday September 4th, 2017

**Labor Day**
9am and 10am classes only

A. Snatch pull + power snatch, 15:00 working the complex at moderate weights
+
20:00 AMRAP w/a partner*:
20 power snatch, 115/75
30 bar facing burpees
40 bike calories
50 row cals

*Split up reps as desired