WOD

Sept 12th Class Program

2 TNG Hang Snatch – 1 complex every 90s x 5 sets

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Back Squat 5-5-5-5

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10 min EMOM:

1st min: 10 Double KB FR Lunges

2nd min: 45-60s Plankhold

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10 min EMOM:

1st min: 25 DU’s + 8-10 Alt DB Snatch @ 50/35

2nd min: 25 DU’s + 5 Burpee Box Jump Overs @ 24/20

Sept 11th Class Program

Seated Strict Press 4-6 reps x 4 sets

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Rope Climbs (Any Variation – Weighted or UnWeighted) 1-3 reps x 4 sets

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DB or KB Floor Press 6-8 reps x 4 sets

Pendlay Rows 4-6 reps x 4 sets

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20 min AMRAP:

400m Run

20 KBS @ 24/16kg

15 Pushups

10 T2B

Sept 9th Class Program

Clean and Jerk – Cluster 1.1.1 x 5 sets

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20 min AMRAP – Teams of 2 –

30 Power Snatch @ 135/95

60 T2B

120 DU’s

30 Power Cleans @ 135/95

10 Rope Climbs

80 Cals on Rower

Sept 8th Class Program

Bench Press 1-1-1-1-1

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Weighted C2B or Pullups 1-1-1-1-1

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10 min EMOM:

1st min: 1-5 Bar Muscle Ups

2nd min: AMRAP UB SHSPU @ tough deficit or AMRAP Strict Press @ tough weight (Something that allows at least 6-8 reps)

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3 Sets:

1 min AMRAP DU’s

Rest 30s

1 min AMRAP Cals on AirBike

Rest 30s

1 min AMRAP Wall Balls

Rest 1:30 mins

Sept 7th Class Program

3 TNG Hang Snatch – 1 complex every 90s x 5 sets

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Box Jump – Build up to challenging height

Sled Push x 50ft explosively @ moderate weight x 5 sets

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For time:

30 Thrusters @ 95/65

500m Row

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