WOD

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27
Sep

Monday September 28, 2020

Strength

Clean & Jerk Complex
1 Pause Hang Squat Clean (:02 in bottom)
1 Hang Squat Clean
1 Split Jerk

6 Sets @ 60, 63, 66, 69, 72, 75%

Conditioning

“Wiped Clean” 5x on the 4:00s
30 Air Squats
20/15 Cals on machine of choice
7 Clean & Jerks (115/85)

24
Sep

Friday September 25, 2020

Gymnastics Skill

5 Rounds
15/12 Cal Row
1:00 Max Handstand Walk

Conditioning

“Big Drip” AMRAP 20
200m Run
16/12 Cal on machine of choice
12 C2B Pull-Ups
8 Alternating DB Snatch (70/50)

23
Sep

Thursday September 24, 2020

Strength

Power Snatch Waves
Singles @ 76, 79, 82%
Singles @ 79, 82, 85%
Singles @ 82, 85, 88%
Then 3 Singles @ 85%

Conditioning

“Jump Around” for Time
100 DU
20 HSPU (Rx+ strict)
75 DU
15 HSPU
50 DU
10 HSPU

22
Sep

Wednesday September 23, 2020

Conditioning

“UFO”
AMRAP 5
80 Stationary Lunge Steps (body weight)
200m Sandbag Run (50/25)
In time remaining, Max Cal Row

Rest 5:00

AMRAP 5
40 Single DB Stationary Lunge Steps (50/35)
200m Sandbag Run
In time remaining, Max Cal Row

Rest 5:00

AMRAP 5
20 Double DB Stationary Lunge Steps
200m Sandbag Run
In time remaining, Max Cal Row

21
Sep

Tuesday, September 22, 2020

Strength

Front Squat Complex
1 Pause (:02 @ bottom) Front Squat
1 Front Squat
6 sets @ 60, 63, 66, 69 72, 75%

Conditioning

“Pipe Down” for Time
21-15-9
Power Clean (115/85)
Hand Release Push-Ups

Directly into

21-15-9
Push Press (115/85)
Toes to Bar