WODs 230903 - 230909

9/3-9/9

Monday

30 minutes

Partner WOD

P1 Run 400 Meters

P2 AMRAP of Cindy*

5 Pull-ups

10 Push-ups 

15 Air Squats

*When P1 returns from the run, P2 runs and P1 picks up where P2 left off on the Cindy AMRAP

Tuesday

3 Rounds For Time

Row 500 Meters

15 Handstand Push-ups 

7 Power Cleans (155/105)

Wednesday

Strength

Front Squat

5 x 3 reps

Increase weight on each set

WOD

8 minute Ascending AMRAP/Rep

4 Wall Balls (20/14)

20 Double-unders

8 Wall Balls (20/14)

20 Double-unders

12 Wall Balls (20/14)

20 Double-unders

16 Wall Balls (20/14)

20 Double-unders

20 Wall Balls (20/14)

20 Double-unders

24 Wall Balls (20/14)

20 Double-unders

Add 4 Wall Balls to each round until time expires.

Thursday

‘Nicole’

20 minute AMRAP

Run 400 Meters

Max Rep Pull-ups

Friday

3 Rounds For Time

100 ft Overhead Walking lunges (45/25 bumper plate)

20 Burpee Pull-ups

20 Toes To Bar

Saturday

‘Nate'

20 minute AMRAP

2 Ring Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (70/55)