WOD’s for the Week of 9/5 to 9/10

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

Warm-up

Holiday WOD!

WOD

Holiday WOD!

Warm-up

3 rounds
-10 front squat (bar)
-10 sit-up

Strength

Bench Press

WOD

15 min AMRAP
-Front Squat (95/65#)
-Sit-up (20/14#)

Reps begin at 3/move and go up by 3 each round (3, 6, 9, 12, etc)

Warm-up

5 min AMRAP
-5 thruster
-5 ring row

Strength

Back Squat

WOD

10 min AMRAP
-15 thruster (95/65#)
-15 chest to bar pull-up

 

Warm-up

5 rounds
-5 deadlift (bar)
-5 push-up
-5 squat

Strength

Deadlift

WOD

5 rounds
-9 deadlift (155/115#)
-12 push-up
-15 box jump (24/20″)

Warm-up

10 min AMRAP
-run 200m
-10 press (PVC)
-5 sit-up

Strength

Strict Press

WOD

15 min EMOM
-5 push press (95/65#)
-5 toes to bar

Warm-up

3 rounds
-5 power clean (bar)
-5 toes to bar
-5 wall ball (10/8#)

Strength

Back Squat

WOD

20 min AMRAP
-5 power clean (135/95#)
-10 toes to bar
-15 wall ball (20/14#)

Strength – All Days

Working Weight = 80% 1-rep max

Warm-up:
-10 reps @ bar
-6 reps @ 40% working weight
-5 reps @ 60% working weight
-4 reps @ 80% working weight

Work:
-4 reps @ 100% working weight
-5 reps @ 90% working weight
-6 reps @ 80% working weight