FRI27SEP2019

WOD

Primer
2 Rounds
10 alt Quadruped Birddog (Bench) https://bit.ly/2YpeZ9d
10 Straight-Arm Banded Pulldown
10 Medball Hamstring Curls

Strength
Front Squats:
Find Heavy Single, no misses

Conditioning
AMRAP in 14 minutes:
5 Toes to Bar
10 Goblet Squats (53/35)
15 Double Unders

THU26SEP2019

WOD

Mobility
Foam Roll Quad
Foam Roll Calves

Primer
2 Rounds
12-15 Banded Facepulls
10 alt Elevated Reverse Lunges

Strength
5 sets:
8 DB Bench Press
8 Renegade Rows

Conditioning
1-Mile Run for Time
*compare to 9/5

WED25SEP2019

Primer
2 Rounds
10 alt Heel Elevated Hip Ext https://bit.ly/2kNyuKr
15s ea/side Pallof Hold (Mid Squat Stance)
10 Swimmer’s Stretch

Strength
Hang Power Clean: Find 1RM

Conditioning
AMRAP in 9 minutes:
5 Push Jerk (135/95)
10 Burpee Box Jumps (24/20)
15 Pullups

Extra
Reverse Tabata: Strict Toes to Bar

Single Leg Squats w/ DBs: 4 sets of 6 e/leg

TUE24SEP2019

WOD

Primer
2 Rounds
10ea/side SL KB DL
10 Wall Slides https://bit.ly/2kNbT0S
10 Dive Bomber Push-Up https://bit.ly/2kurFxr

Strength
5 sets:
6 Shoulder Press
6 Scap Pullup

Conditioning
8 Rounds for total working time:
200M run
30 sec rest

Extra
Snatch: Build to heavy but perfect single

MON23SEP2019

WOD

Primer
2 Rounds
5 Seated Box Jumps
10 Banded Victory Raises
5 BB Tall Cleans

Conditioning
September Benchmark
5 Rounds for Time:
300M Run
5 Squat Cleans (185/135)

*scale to 75% or less of best clean

Extra
Deadlift: Build to hevy but perfect set of 3 from 3″ deficit

SAT21SEP2019

WOD

Primer
2 Rounds
5ea/side Fwd/Bwd Lunge
10 KB Pullthroughs https://bit.ly/2XXrEQH
3ea/side Half Turkish Getups*

*Half glute bridged position (tripod)

Strength
Back Squat 1 & 1/4 Squat: 40/3, 50/3, 60/3, 70-80/3×3

Conditioning
Teams of 2, for time
100 Wallballs (20/14)
600M Carry (53/35) (80/50)
100 Cal Bike

*Carry: Partner A carries 2 KBs, Partner B carries DB; switch as desired.

Extra
EMOM for 10 min
8 Burpee box over
Max in 30 sec Muscle ups