WOD

Strength:

Back Squat

15 mins for 5×3

Final set should be 3-5% heavier than last Back Squat day on 9/16/2020.

Workout:

AMRAP 12
500m Run Buy-In
3 Muscle Ups
7 Snatch 95/65

Strength:

Power Clean

15 mins for 5×4

Final set should be 3-5% heavier than last Power Clean day on 9/15/2020.

Workout:

For time:
21-15-9
Deadlift 155/105
Box Jump 30/24
Burpee

Strength:

Push Press

15 mins for 5×4

Final set should be 3-5% heavier than last Push Press day on 9/14/2020.

Workout:

EMOM 15

50 Double-Unders or 50 Lateral Hops over line

25 Kettlebell Swings (53/35)

12 Controlled Plank Knee-to-Elbows

Strength:

Snatch

EMOM 10
3 Squat Snatch

Final set should be 3-5% heavier than last Snatch day on 9/11/2020.

Workout:

AMRAP 5
Cindy
Rest 2
AMRAP 5
Max Calorie Rowing
Rest 2
AMRAP 5
Cindy

Strength:

Deadlift

15 mins for 5×4

Final set should be 3-5% heavier than last Deadlift day on 9/10/2020.

Workout:

For time:
20 Power Cleans
20 Thrusters
20 Push Press
20 Hang Power Snatch
20 Overhead Squats
20 Front Squats
EMOM 5 Burpees

Strength:

5 rounds of:
On a 3 minute clock:
15 Seated Strict Press 45/35
10 Prone Pass-Throughs
10 Hips-to-Bar Kipping drill

Workout:

5 rounds of:
On a 3 minute clock:
Run 150
14 Walking Thrusters

Strength:

Back Squat

15 mins for 5×4

Final set should be 3-5% heavier than last Back Squat day on 9/8/2020.

Workout:

AMRAP 12
11 Snatch 75/45 (95/65)
7 Bar-Facing Burpees

Strength:

Power Clean

15 mins for 5×5

Final set should be 3-5% heavier than last Power Clean day on 9/9/2020.

Workout:

3 rounds of:
1 min Max-Effort Double-Unders
1 min Max-Effort Knuckles to Toes
1 min Max-Effort Kettlebell Swings 55/35lbs
1 min Max-Effort Rower-Facing Hop-Overs (Over = 1, Back = 2)
1 min Max-Effort Calorie Row
Rest 1 min