Blog Search

Weekly WODs: 9/25/17-9/29/17

By: 0

MONDAY

As Prescribed:

50 Wall balls (20/14)

15 Cleans (136/95)

50 Wall balls

10 Cleans (185/135)

50 Wall balls

5 Cleans (225/155)

Scaling Suggestion (adjust as needed):

30 Wall balls

15 Cleans (75/55)

30 Wall balls

10 Cleans (95/65)

30 Wall balls

5 Cleans (105/75)

 

TUESDAY

50-Cal Row

50 T2B

 

WEDNESDAY

ROMWOD

 

THURSDAY

Complete as many reps as possible in 10 minutes of:

3 ¬†burpee box jump-overs (24″/20″)
3 deadlifts (225/155)
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc., adding 3 reps to each exercise every round.

If doing in a team, movements are synchronized.

Intermediate:

Men use 20″ box and step-over, 155# deadlift

Women use 20″ box and step-over, 105# deadlift

Beginner:

Men use 12″ box and step-over, 105# deadlift

women use 12″ box and step-over, 65# deadlift

 

Scaled options are merely SUGGESTIONS and can be modified however needed.

 

FRIDAY

As prescribed:

21-15-9 reps for time of:
Alternating dumbbell Snatches (50/35)
Bar muscle-ups

OR

Intermediate:

21-15-9 reps for time of:
Alternating dumbbell Snatches (35/20)
Pull-ups

OR

Beginner:

21-15-9 reps for time of:
Alternating dumbbell Snatches (20/15)
Jumping chest-to-bar pull-ups, banded pull-ups, or ring rows

If doing this is a pair, these are synchronized movements. Otherwise, just work at your own pace!

Remember that the scaled versions are just suggested and you can ALWAYS modify to make it work for you. If you need help choosing, just ask us. We’ve got ya covered.