WOD’s for the Week – 9/28 to 10/3

~ 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
Shoulder Mobility Balance Squat Clean
THURSDAY FRIDAY SATURDAY
KB Swing Squat Snatch Hip Mobility

~ Strength Work ~

Plan: 15 min to work from 50% 1-Rep-Max to a 4-Rep-Max
MONDAY TUESDAY WEDNESDAY
Hang Clean Deadlift Push Jerk
THURSDAY FRIDAY SATURDAY
Push-up Back Squat Pull-up

~ Conditioning Work ~

MONDAY TUESDAY WEDNESDAY
15 min AMRAP
-6x Push-up
-6x Pull-up
-6x Sit-up
4 rounds
-10x Snatch (95/65#)
-10x Wall Ball (20/14#)
-Run 500m
6 min AMRAP
-5x Strict Press (75/55#)
-5x Front Squat (75/55#)

[Rest 3 min]

6 min cap
-20x Handstand Push-up
-20x Box Jump (30/24″)
-Max reps Double Under

THURSDAY FRIDAY SATURDAY
3 rounds
-25x Dip
-25x Hang Clean (95/65#)
3 rounds
-10x Toes to Bar
-10x Deadlift (70% 1RM)
 For time
-50x Sit-ups
-50x Double unders
-50x Sit-ups
-50x Walking lunge steps
-50x Sit-ups
-50x Burpees
-50x Sit-ups