WOD

Sept 5th Class Program

20 min EMOM:

1st min: 20s Strict Pullups

2nd min: 20s Strict Dips

3rd min: 20s Kipping Pullups

4th min: 20s Kipping HSPU

5th min: 45s FLR on Ground

+

5 Rounds for time:

12 DB Push Press on Right @ 50/35

7 T2B

4 Burpee Box Jump Overs @ 24/20

12 DB Push Press @ 50/35 on Left

7 T2B

4 Burpee Box Jump Overs

Sept 2nd Class Program

Split Jerk Cluster 3.3 x 4 sets

+

8 Rounds each:

9 HSPU

7 T2B

5 Deadlifts @ 225/155

While Partner A works, Partner B must hold 45/25 plate over their head until round is complete to switch. Work cannot begin until plate is overhead.

Sept 1st Class Program

Bench Press 2-2-2-2-2

+

Weighted C2B or Pullups 2-2-2-2-2

+

SA OH Carry 100ft/side x 3 sets

Russian Twists x 30s x 3 sets

+

For time:

21-18-15-12-9-6

Cals on Rower

Cals on AirBIke

Aug 31st Class Program

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

+

10 Jumping Squats every 60s x 5 sets – Use Medicine Balls, make each rep explosive

+

DB Deadlifts 6-8 reps x 4 sets

Faceup GHD Plankhold – 30-45s x 4 sets

+

10 Sets:

20 DU’s

9 Wall Balls

7 Burpees

rest 1 min

Aug 30th Class Program

Running: 5 sets:

200m (Fast) 200m (Recovery) x 8 (1600m Total per set)

Rest 5 mins between sets

(This is 8km total so adjust as needed per athlete if volume is too much or even split the 8k into 4k run / 4k Row) 

Aug 29th Class Program

Push Press – Build to tough single

+

Snatch Grip Pendlay Rows 6-8 reps x 4 sets

Star Plank 30s/side x 4 sets

Banded Face Pulls 6-8 reps x 4 sets

+

10 min AMRAP:

1-2-3-4-5-6-7… of

Ring Muscle Up

Squat Snatch @ 135/95

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