WODs

Alt EMOM 30 mins: GHD Sit-ups, Ski Erg Calories, Kettlebell Farmers Walks and 3 more

Every 1 min for 30 mins, alternating between: 15 GHD Sit-ups 15/10 Ski Erg Calories Kettlebell Farmers Walk, 60 ft 5 Box Jumps 8 Strict Pull-ups 15 Dumbbell Bench Press

Heavy as possible for bench and farmers carry! High a possible for box jumps, DO NOT REBOUND.

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2 Clean Deadlifts + 1 Power Clean : 5x1 at 50% 1RM

2 Clean Deadlifts + 1 Power Clean 5x1 at 50% 1RM Rest as needed between sets.

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2 Clean High Pull + 1 Power Clean : 5x1 at 75% 1RM

2 Clean High Pull + 1 Power Clean 5x1 at 75% 1RM Rest as needed between sets.

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No Foot Clean : 1x3 at 90% 1RM

No Foot Clean 1x3 at 90% 1RM Rest as needed between sets.

If the athlete makes the triple they can stop. If they only make the double do 1-2 more sets. If they only make the single drop the weight as little as possible and do 3x3 (5-10% drop should be fine)

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Floating Clean Pull : 3 @ 90%, 3 @ 90%, 3 @ 90%, 3 @ 95%, 3 @ 95%

Floating Clean Pull 1x3 at 90% 1RM Floating Clean Pull 1x3 at 90% 1RM Floating Clean Pull 1x3 at 90% 1RM Floating Clean Pull 1x3 at 95% 1RM Floating Clean Pull 1x3 at 95% 1RM Rest as needed between sets.

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Nothing assigned for September 15, 2019