WODS 29SEP – 03OCT

Monday

  1. “Filthy 50”
    • Box Jumps 24/20″
    • Jumping Pull-ups
    • KBS 35/25#
    • Walking Lunge
    • Knee to Elbows
    • Push Press 45/35#
    • Hip Extensions
    • Wall Balls 20/14#
    • Burpees
    • Double Unders

Tuesday

  1. 15 min Choice Skill Work
  2. 10-9-8-7-6-5-4-3-2-1 Front Squat 155/105#, with 200m run between each

Wednesday

  1. Establish 1 RM Jerk
  2. 15 min EMOM
    • Min 1: 7 Push Jerks at 60% of 1 RM
    • Min 2: 0:45 second hollow hold
    • Min 3: 5 unbroken strict MU (begin kipping if you cannot complete all 5) OR 5 pullups and 5 dips

Thursday

  1. 10 min EMOM: 1 rep Back Squat, across
  2. 3 Rounds for Time:
    1. 60 Double Unders
    2. 30 Wall Balls 20/14#
    3. 15 Deadlift 245/175#

Friday

  1. 15 min choice Skill Work
  2. 30 min AMRAP
    • 400 meter Run
    • 10 C2B Pullups
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