WODs 9.9.19 - 9.13.19

“Great things happen to those who don't stop believing, trying, learning, and being grateful.”

Monday

Midline
3 Giant Sets:
5-10 Strict Toes to Bar
:15 Second Chin Over Pull-up Bar Hold
:30 Second Hollow Hold
:45 Second Overhead Squat Hold

Conditioning
"Big Bird"
AMRAP 18:
20 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike
20 Single Dumbbell Box Step-Ups (24/20)
9 Bar Muscle-ups

Extra work

Snatch Technique
Set blocks so that the bar, when weighted, sits at knee level.
A) Block Snatch Pull - 3 Sets of 3
B) Block Snatch High Pull - 3 Sets of 3
C) Block Power Snatch - OTM x 8: 2 Reps

Tuesday

Ring Muscle-Ups
Max Unbroken Set

Thruster
10-Rep Max

Conditioning
"Charlie Horse"
For Time:
10 Wallballs, 15/12 Calorie Assault Bike
20 Wallballs, 15/12 Calorie Assault Bike
30 Wallballs, 15/12 Calorie Assault Bike
40 Wallballs, 15/12 Calorie Assault Bike
50 Wallballs, 15/12 Calorie Assault Bike

Medicine Ball: 20/14
Kilos: 9/6

Extra Work Skill Conditioning
3 Giant Sets, Not For Time:
25 GHD Sit-ups
50 Double Unders
25-75' Handstand Walk (Practice)
Rest 2 Minutes Between Sets.

Wednesday

Conditioning
"Fish out of Water"
For Time:
2K Row
... Directly into:
10 Rounds:
3 Power Cleans (155/105)
6 Push-ups
9 Air Squats

Thursday

Conditioning
"Dead and Company"
Buy-In: 1 Mile Run
21-15-9:
Deadlifts (225/155)
Box Jump Overs (24"/20")
Toes to Bar
Cash-Out: 1 Mile Run

Friday

Split Jerk Technique
A) 5 Sets: 1 Tall Jerk + 2 Split Jerks
B) OTM x 10 - 1 Jerk Drive + 1 Split Jerk

Barbell Cycling
"Heavy Grace"
For Time:
30 Clean and Jerks (185/135)

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