WOD

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23
Sep

Friday 9/24/21

Strength

Back Squat:
– Build to a 1RM for the day
* rest as needed between sets *

Conditioning

“Harley Quinn”


10-20-30
Toes to bar
Hang Power Cleans (135/95)
Bar Facing Burpee

22
Sep

Thursday 9/23/21

Strength

Shoulder Press:
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 85%
3 reps @ 95%
1 rep @ 97%
1 rep @ 100%
1 rep @ 105%

* Rest as needed between sets *

Conditioning

“King Shark”

For Time:
20-16-12-8-4
Dumbbell Deadlifts (2x50s/35s)
15-12-9-6-3
Box Jumps (24”/20”)
10-8-6-4-2
Dumbbell Thrusters (2x50s/35s)

21
Sep

Wednesday 9/22/21

Strength

Deadlift:
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 85%
3 reps @ 95%
1 rep @ 97%
1 rep @ 100%
1 rep @ 105%

Conditioning

“Peacemaker”

For Time:
50 Wall Balls (20/14)
200ft Front Rack Dumbbell Lunge Walk (50s/35s)
50 Wall Balls (20/14)

20
Sep

Tuesday 9/21/21

Strength

Bench Press for load:
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 85%
3 reps @ 95%
1 rep @ 97%
1 rep @ 100%
1 rep @ 100%+

* Rest as needed between sets *

Conditioning

“Bloodsport”

30/24 Calorie Row
30 Power Snatches (155/105)
30/24 Calorie Row

19
Sep

Monday 9/20/21

Strength

5 Front Squat x 3 sets @65%

* rest as needed between sets *

Conditioning

“The Suicide Squad”

2 Sets
50 Double Unders
15 GHD SIt Ups (OR 25 Alternating V Ups)
10 Burpee Pull Ups (to 6” above reach)
15 GHD Sit Ups (OR 25 Alternating V Ups)
50 Double Unders
-Rest 1:1 b/t sets-

16
Sep

Friday 9/17/21

Conditioning

Vested Interest

8 Rounds
400m Jog
30 Step Up (20”)
50′ Plate Push (15/10)
*All with 20# vest

15
Sep

Thursday 9/16/21

Strength

Clean & Jerk for load:
– Build to a heavy single in 15 minutes. Then work back down to 80-85% of that heavy single and hit for 3 singles on the minute (Scored in next part).
* rest 60 seconds between sets *

Conditioning

Masters/Teens Games Event 7

For time:
15 Bar Muscle Ups
30/24 Calorie Row
100 Double Unders
12 Bar Muscle Ups
30/24 Calorie Row
100 Double Unders
9 Bar Muscle Ups
30/24 Calorie Row
100 Double Unders

14
Sep

Wednesday 9/15/21

Strength

1 Snatch High Pull + 1 Power Snatch + 1 Snatch x 5 working sets

Conditioning

Masters/Teens Games Event 4

For time:
50/40 Calorie bike erg
40 GHD Sit Ups
30 Dumbbell Squats (2×50/2×35)
50’ Handstand walk
20 Front Squats (185/125)
50’ Handstand walk

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