Monday 9/13

“Strength”

Snatch
3×1 @ 90-95%
In 15:00

“Conditioning”

“Tabata Something Else”
Pull-Ups
Push-ups
Sit-ups
Air Squats
*Complete a full Tabata
of each movements before
moving immediately into
the next movement
*Tabata = 8x:20on/:10off

“Finisher”
3:00 Squat Hold

Tuesday 9/14

“Strength”

Jerk
3×1 @ 90-95%
In 15:00

“Conditioning”

EMOM x 16
Min 1- 15 Push Press (75/55)
Min 2- 15 Front Rack Reverse Lunges (75/55)
Min 3- 15/12 Cal Bike
Min 4- Rest

Silver: 12 reps/movement (12/10bike)
Bronze: (55/35), 12 reps/movement (12/10bike)

“Finisher”

100 Russian Twists

Wednesday 9/15

“Conditioning”

10min AMRAP
20 Partner Wallballs (20/14)
10 synchronized Burpees

Rest 5:00

10min AMRAP
20 Toes To Bar
20 Box Jumps (24/20″)
*Trade Every 5 reps

Silver (14/10 WB), HKR
Bronze: (10/8 WB), HKR, (20/16″Box)

“Finisher”

Partner Leg Toss
3 sets of 20 each.
P1 stands, P2 lays on the ground on their back.
P2 holds P1 ankles.
P2 lifts their legs all the way up and P1 pushes them down.
P2 resists the push and stops legs 6″above ground.

Thursday 9/16

“Strength”

OHS
3×1 @ 90-95%
In 15:00

“Conditioning”

6 rounds for time
120ft. SA OH Carry Left (50/35)
120ft. SA OH Carry Right
12 Alternating DB Snatches (50/35)

Silver: (40/30)
Bronze: (30/25)

“Finisher”

Weighted Planks
3 sets
1:00on/1:00off

Friday 9/17

“Strength”

Clean
3×1 @ 90-95%
In 15:00

“Conditioning”

50-40-30-20-10
Double Unders
Sit-Ups
*Complete 5 deadlifts at the start of each round.
*Double the reps for single unders.
Gold:185/135
Silver: 155/115
Bronze:135/95

Saturday 9/18

“Conditioning”

For Time:
800m Run
50 Russian KBS (53/35)
50 Goblet Squats (53/35)
500m Row (1000m Bike)
50 Goblet Lunges (53/35)
50 Burpees
800m Run

Silver: (44/26)
Bronze: (35/15), 400m run + 40 reps/movement

“Finisher”
3 sets
1:00 Wall-Sit
10/10 SL Glute Bridge

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WODS 9/13

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WODS 7/26

Monday 7/26 “Strength” E2MOM x 4 2 Power Snatch + 1 Full Snatch 80-85% (spend 8-10 min warming up to

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