WODs for 9/18/17-9/23/17

9/18

Warm-up

-1 round Cindy
-10 yard Walking quad
-10 yard Heel scoops
-10 G/H bridges
-10 yard Samson stretch
-30s Cross body stretch

Strength/Skill

Box Jump Technique

WOD

AMRAP 12
10 OHS (115/80/55)
5 HSPU
10 GHD sit ups (scaled 20 sit ups with straight legs, feet against wall)

9/19

Warm-up

-2x10s Plank hold
-Pigeon stretch
-5 yard Push up to plus to inch worm
-10 Leg swings each (f,s,r)
-30s each Calf stretch
-5 Scap pull ups
-30s each Chest stretch

Strength/Skill

Pistol Progressions to find hardest variation
3×10 total of that progression

WOD

Dirty Thirty, For time:

For Time
30 Box Jumps (24/20)
30 Jumping Pull Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knee to Elbows
30 Push Press (45/35)
30 Back Extensions
30 Wall Balls (20/14)
30 Burpees
30 DU

9/20

Warm-up

-200 m row
-10 total Single leg G/H bridge
-30 sec Seated butt stretch
-10 yard Quad to high kick
-30s Clasp hands behind back stretch

Strength/Skill

Hip Thruster (on bench) 3×8

WOD

5 Rds for load

Touch and go per exercise, 1 min rest between rounds.
-15 Deadlifts
-10 Power cleans
-5 Shoulder to overhead

9/21

Warm-up

-10 each step Burgener
-10 PVC pass thru
-10 Pike push up
-10 yard Quad to high kick
-30s each Chicken wing stretch

Strength/Skill

Hang Snatch High Pull
6×2 @75%
Hang Power Snatch to OHS
4×2 @ 30% or empty bar (whatever is heavier)

WOD

4 RFT
10 yd Handstand walk (scaled 3 wall walks)
8 Hang Power Snatch (95/65/45)
6 Lateral jumps over med ball (L+R =1)

9/22

Warm-up

-10 Push up to plus
-10 Ring row squeeze
-30s each Chest stretch
-30s Lat stretch
-10 yard Samson stretch
-30s each Calf stretch

Strength/Skill

Bench Press 6,6,4,2
Superset: 5 each Single Arm KB Floor Press AHAP

WOD

AMRAP 16
30 Slam balls (50/35/25)
300m row
30 Push ups w/feet on slam ball
200m run
30 V-ups
100 DU

9/23

Warm-up

Mobility

Strength/Skill

5x5 3 sec pause Back squats @ 65%-75%

WOD

5 RFT
2 Rope Climbs
4 Thrusters (135/95/65)
8 Bar facing Burpees

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