WOD

September 11

A.1 DB Split Squat *rear foot elevated 4 x 5 per leg A.2 Strict Pullups 4 x amrap A.3 Strict ring or Bar dips 4 x amrap + Partner Workout 4 min amrap 100 ft 1 Arm Farmer Walk (70/53) *alternate arms at 50 ft and alternate every 100 ft rest 1 min 4 min amrap Ball Slams...

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September 10

A. Jerk Dip Squat @ 33×1 tempo x 1/Split jerk x 1 every 90 secs x 8 sets *Nothing over 85% + Partner Workout 3 rds per person 20/16 Cal row 15 DL(225/155) 60 sec Plank hold   1Team Training: REST   Barbell Club: Snatch   Endurance For time 2k Row...

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September 9

A. FS 6,4,2,6 *after each set do 8 Banded Glute Ham bridges into 10 Rapid Fire Adduction in bridge position + 3 rds 400m run 8 FS (165/105) 24 KB Swings (53/35)   1Team Training A. Sotts Press 3 x 5 reps *Hold each rep OH for 3 secs B. BS 4 x 3 reps @ 80-85% of 1...

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September 8

A. Hang PC x 1/PC x 1/Clean x 1 build to a heavy set in 12 mins *doesnt have to be tng but quick reset + 21/15/9 reps Hang PC (135/95) FS Shoulder to OH   1Team Training A. Jerk Balance 5,4,3 *Light B. Jerk up to a heavy single for the day; 3 singles EMOM @ 85%...

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September 7

Partner McGhee 30min AMRAP 5 deadlifts (275/185) 13 pushups 9 box jumps  Alternate rounds with your partner   1Team Training Take Class OR A. FS @ 10 10 tempo 4 singles *Build by feel *after each set do 10 Banded Glute Ham Bridges plus rapid Adduction x 10...

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September 5

A. Back Squat up to a heavy triple in 12 mins + Partner Workout For time 100 Cal Row 100 Wall Balls (20/14) 100 KB Swings (70/53) 100 Alternating Box jumps (24/20) *You can break up however you like!   1Team Training Gymnastics Weakness Skill work for 20 mins...

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