WOD’s for the Week of 9/26 to 10/1

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

Warm-up

3 rounds
-run 200m
-10 squat
-30 single under

Skill

Turkish Get-up

Strength

Back Squat

5 sets of 3 reps @ 80% 1RM

Pause at the bottom of each squat

WOD

17 min AMRAP
-400m run
-10 overhead squat (75/45#)
-20 double under
-10 Box Jump (24/20″)

Warm-up

8 min AMRAP
-5 push-up
-5 sit-up
-5 burpee

Skill

Jerk

Strength

Strict Press

5 sets of 3 reps @ 80% 1RM

WOD

3 rounds for time…
-30 push-up
-20 sit-up (20/14#)
-10 burpee

Warm-up

8 min EMOM
-odds: 20 kettlebell swing (light)
-evens: 5 pull-up

Skill

Deadlift

Strength

Power Clean

5 sets of 3 reps @ 80% 1RM

WOD

10 min AMRAP
-6 kettlebell clean & jerk (per arm)
-6 pull-up
-30 double under

Warm-up

3 rounds
-10 squat
-10 sit-up
-60ft bear crawl

Skill

Hip Explosion

Strength

Front Squat

5 sets of 3 reps @ 80% 1RM

Pause at the bottom of each squat

WOD

8 min AMRAP
-10 air squat
-10 sit-up

8 min AMRAP
-5 box jump (24/20″)
-5 toes to bar

Warm-up

8 min AMRAP
-10 press (bar)
-run 200m

Skill

Overhead Squat

Strength

Bench Press

5 sets of 3 reps @ 80% 1RM

Pause at the bottom of each press (1″ hover above chest)

WOD

5 round for time
-10 handstand push-up
-200m run
-30 deficit push-up
-40 double under

Warm-up

Run 400m

…then…

3 rounds
-5 power clean (bar)
-10 sit-up

Skill

Precision jumping

Strength

Deadlift

5 sets of 3 reps @ 80% 1RM

Pause at the top of each lift

WOD

8 rounds for time…
-8 deadlift (65% 1RM)
-16 sit-up (35/26#)

Strength

5 sets of 3 reps at 80% 1RM

i. Pause for 2 seconds at the bottom of all squats

ii. Pause for 2 seconds at the bottom of bench press, hovering 1″ above chest

iii. No pause for other movements