WOD

Monday 9.25

Pre-WOD:

Metcon (No Measure), experienced athletes (do this while the coaches work with free week athletes)
10 minute EMOM–
Odd: 10 banded good mornings+ 10 Hollow rocks
Even: 12 ring row, feet elevated if possible.

L1:

Metcon (AMRAP – Reps)
With a partner, switch as needed.

3 minutes of ball slams 30/20
rest 1 minute
3 minutes of burpee box jumps/ step-ups 24/20
rest 1 minute
3 minutes of Toes to eye level
rest 1 minute

2 minutes of ball slams 30/20
rest 1 minute
2 minutes of burpee box jumps/ step-ups 24/20
rest 1 minute
2 minutes of Toes to eye level
rest 1 minute

1 minute of ball slams 30/20
rest 1 minute
1 minute of burpee box jumps/ step-ups 24/20
rest 1 minute
1 minute of Toes to eye level
rest 1 minute

L2:

With a partner, switch as needed.

3 minutes of d-ball cleans 150/100
rest 1 minute
3 minutes of burpee box jumps/ step-ups 24/20
rest 1 minute
3 minutes of Toes to bar
rest 1 minute

2 minutes of D-ball cleans 150/100
rest 1 minute
2 minutes of burpee box jumps/ step-ups 24/20
rest 1 minute
2 minutes of Toes to bar
rest 1 minute

1 minute of D-ball cleans 150/100
rest 1 minute
1 minute of burpee box jumps/ step-ups 24/20
rest 1 minute
1 minute of toes to bar

Thursday 9.21

Pre-WOD:

Overhead Squat (5×5)

WOD:

(No Measure)
6 strict CTB
6 Rear-foot-elevated split squats, each leg
rest :60
x4

Wednesday 9.20

All:

800 m run
40 burpees
800m run
40/30 cal row,bike or ski

400m run
20 burpees
400m run
20/15 cal row, bike, or ski

200m run
10 burpees
200m run
10/8 cal row bike or ski

…Yes, all.

Tuesday 9.19

Pre-WOD:

Max distance HS walk in 1:00 — hands go down in the exact spot they were at when you came down.
Option 2: practice progressions with coach.

L2:

12 min AMRAP
30 ft HS walk
5 muscle-ups
10 TTB
3 wall-climbs
10 alt pistols (5 each leg)

L1:

12 min AMRAP
60 ft bear crawl
5 CTB
10 toes to above shoulder
2 wall-climbs
10 split squat jumps

Monday 9.18

Pre-WOD:

Power clean review
8 minutes to warm-up to working wt

L2: Holleyman

30 Rounds for time of:
5 Wall-Ball Shots, 20/15
3 Handstand Push-ups
1 Power Clean, 225/155

In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004

L1:

Friday 9.15

WOD:

Choose one of the following —
Max effort 5k run
Max effort 5k row
300/200 cals on Assault Bike

Thursday 9.14

L2:

Continue as long as possible

3 min emom
5 deadlifts 185/125
3 CTB
rest 1 minute (change wts)

3 min emom
5 deadlifts 225/155
5 CTB
rest 1 minute

3 min emom
5 deadlifts 275/185
7 CTB
rest 1 minute

3 min emom
5 deadlifts 315/205
9 CTB
rest 1 minute

3 min emom
5 deadlifts 345/225
11 CTB

L1:

Continue as long as possible

3 min emom
5 deadlifts 135/95
3 pull-ups
rest 1 minute (change wts)

3 min emom
5 deadlifts 155/105
5 pull-ups
rest 1 minute

3 min emom
5 deadlifts 185/125
7 pull-ups
rest 1 minute

3 min emom
5 deadlifts 225/155
9 pull-ups
rest 1 minute

3 min emom
5 deadlifts 255/185
11 pull-ups

Wednesday 9.13

ALL:

Max Effort 800m Run

ALL:

Handstand walk, max distance

ALL:

Max toes to bar in 2 minutes

ALL:

Max reps bench press — men at body weight, women at 75% body weight

Tuesday 9.12

Pre-WOD:

Back Squat (10@70%, 5@80%, 3@88%, 3@88%)

L2:

20 wall-balls 20/14
200m run
20 kb swings 32/24
200m run
rest 3:00
x4

L1:

15 wall-balls 20/14
200m run
15 kb swings 24/16kg
200m run
rest 3:00
x4

Monday 9.11

L2:

2001-second AMRAP (35:11)
9 burpees
11 thrusters 95/65
9 burpees
11 power cleans 95/65
9 burpees
11 deadlifts
9 burpees
11 cal row

L1:

2001-second AMRAP (35:11)
9 burpees
11 thruster 75/55
9 burpees
11 power cleans 75/55
9 burpees
11 deadlifts 75/55
9 burpees
11 cal row

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