WOD’s for the Week – 9/21 to 9/26

~ Warm-up & Skill Work ~

Plan: 15 min to complete the Standard Warm-up (10 min) and indicated daily Skill Work (5 min)
MONDAY TUESDAY WEDNESDAY
KB Snatch Hip Explosion Turkish Wall Ball
THURSDAY FRIDAY SATURDAY
Bear Complex Barbell Row KB Power Swing

~ Strength Work ~

Plan: 10 min to work from 50% 1RM to a 3RM -> Rest 2 min -> 3 min AMRAP @ 50% 1RM
MONDAY TUESDAY WEDNESDAY
Back Squat Press Deadlift
THURSDAY FRIDAY SATURDAY
Front Squat Press Deadlift

~ Conditioning Work ~

MONDAY TUESDAY WEDNESDAY
10, 9, 8, … 3, 2, 1 reps for time
-Overhead Squat (115/75#)
-Burpee (CTD)
-Kettlebell Snatch [per arm] (44/26#)
 15 min AMRAP
-5x Power Cleans (145/100#)
-10x Toes To Bar
-15x Wall Ball (20/14#)
20 min Ladder for rounds…
-Run
-Double-unders
-Tire Flip

Scheme: 100m/10/1, 200m/20/2, 300m/30/3…etc

THURSDAY FRIDAY SATURDAY
8 min AMRAP…
-4x Cluster (95/65#)
-4x Pull-up

[Rest 5 min]

‌8 min AMRAP…
-4x Box Jump (30/24″)
-4x Push-up

3 rounds for time
-25x Barbell Row (95#/65#)
-20x Bar-facing Burpee
-15x Pull-up
-Run 400m
 20 min AMRAP…
-10x Push Press (115/85#)
-10x Kettlebell Swing (heavy)
-10x Box Jump (24/20″)