WOD’s for the Week of 9/19 to 9/24

Click on the day to see the workout for that day!

Warm-up

3 rounds
-10 press (PVC)
-10 sit-up
-10 push-up

WOD

15 min Ladder
-Push Press (95/65#)
-Sit-up

[Start at 1 rep and add +1 each round]

Cash-out

5 min AMRAP
-Handstand Push-up

Warm-up

10 min AMRAP
-3 pull-up
-5 deadlift (bar)
-7 squat clean (bar)

WOD

15 min to climb as high as possible…
-4x Deadlift (45/35#)

Start at bar and add +30/20# per round to max

Cash-out

4 rounds
-400m run
-50 double under
-10 pull-up

Warm-up

5 rounds
-10 air squat
-10 sit-up
-10 lunge (alt. leg)

WOD

10 rounds
-10 front squat (75/55#)
-10 toes to bar

Cash-out

For time…
-50 box jump (24/20″)

Warm-up

10 min EMOM
-Odd: 10 push press (bar)
-Even: 7 push-up

WOD

Bench Press Ladder
-10-8-6-4-2 reps @ 70-75-80-85-90% 1RM
-2 min rest between sets

Cash-out

Run 1 mile

…then…

Max push-up in 3 min

Warm-up

10 min AMRAP
-5 barbell row (bar)
-10 sit-up
-5 sumo deadlift high pull (bar)

WOD

5 Partner Rounds
-3 deadlift (80% 1RM)
-20 leg lifts

Partner 1 completes deadlifts then holds last rep. Partner 2 completes 20 leg lifts while P1 holds. Partners then switch. Round is complete when both partners have completed deadlifts and leg lifts. Any leg lifts completed while the bar is on the floor are no reps.

Penalty: if the deadlift bar drops below the lifters knees before the leg lifts are done, both partners must immediately do 10 burpees.

Cash-out

10-9-8-7-6-5-4-3-2-1 reps
-Sumo Deadlift High Pull (95/65#)
-Sit-up

Warm-up

4 rounds
-10 overhead squat (bar)
-10 wall ball (14/10#)
-run 200m

WOD

5 rounds
-5 back squat
-run 200m
-30 double under

Back Squat weights: 60/65/70/75/80% 1RM

Cash-out

“Half Karen”

For time…
-75 wall ball (20/14#)

Strength

By Day