WOD Tuesday September 14th

Warm up: handstand hold, push ups, bench dips, bench sit ups

1 . For 5 Sets:

2 Strict Press + 5 Second Overhead hold on 3rd rep (increase weight each set)

10 Russian Twists on Glute ham developer (double count)

2 . For Time:

50 Double Kettlebell overhead press (strict, push or

jerk)

50 Ft Double Kettlebell Front Rack Lunge

50 Double Kettlebell Swings

50 Ft Double Kettlebell overhead walking lunge

Endurance September 13th, 15th, 16th

Monday September 13th:

warm up
3:00 bike + 20 jump squats + 10 burpees

1 . Test
500 m row
400 m run
30 calorie titan bike
20 burpee box jump overs
10 D ball over the shoulder

2 . 3:00 on 1:00 off x 4
15 calorie row
15 sit ups (weighted if you want)
max bike calories in remaining time

Wednesday September 15th:

warm up
3:00 row + 20 jumping lunges + 8 inch worms

1 . 15:00 AMRAP
400 m row
15 kettle bell swings
12 goblet squats with KB
9 box jumps

2 . 3 rounds for time:
300 m run
200′ sled drag
10 each leg jumping lunges

3 . 3 sets:
12 v ups
:30 side plank each side

Friday September 17th:

warm up
200 m row farmer carry + 8 inch worms + 20 lunges

1 .10:00 AMRAP
400 m row
10 D ball over the shoulder
10 D ball squats

rest 4:00

10:00 AMRAP
400 m row
10 each leg jumping lunges
10 med ball sit ups

rest 4:00

10:00 AMRAP
150′ sled push
200 m run

Gymnastics Week 1 September 13th and 16th

NEW GYMNASTICS 6 WEEK CYCLE STARTS TODAY!! SIGN UP TONIGHT AT 5:30!!

Monday September 13th:

warm up 2 rounds
10 DB press + 5 inch worms + 10 bench dips

1 . Tests:
Max strict press
Max SHSPU // push ups
Max strict ring dips

rest 3:00 between each test

2 . WOD:
21-15-9 of:
push ups
bench press (light to moderate weight or 60% of 1rm)
row calories

Thursday September 16th:

warm up
10 T raises + 10 Y raises + 5:00 HSW practice or HS hold

1 . Every 2:30 x 5 (12:30)
Strict Press x5 70%

2 . For time:
20-16-12-8
double unders x 2 (40-32-24-16)
Strict HSPU
wall balls

3 . Accessory:
3 sets of:
:20 top of ring dip hold (weighted if needed)
:20 rest
:20 strict ring dip AMRAP
rest 1:00