September 18/15: Double-Unders & Deadlifts

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Strength:

400m as heavy as possible farmer’s carry

WOD:

3 rounds for time

75 double unders

10 deadlifts (255/185)

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September 17/15: Death by 50

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Strength:

EMOM for 10 minutes do

1 power snatch + 1 squat snatch at 65% of your 1 rep max

WOD:

50 overhead squats with an empty barbell

50 kettlebell snatches (53/35)

50 knees-to-elbow

50 wallballs

50 hand release push-ups

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September 16/15: Ladder of Thrusters & Pull-Ups

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Strength:

Floor press–5×5 @ 70% of your 1 rep max

WOD:

10 minute ladder

3 Thrusters (95/65)

3 pull-ups

6 Thrusters (95/65)

6 pull-ups

9 Thrusters (95/65)

9 pull-ups

etc.

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September 15/15: Run!

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Skill:

Handstand push-ups/handstand hold/handstand walks

WOD:

Every 7 minutes for 28 minutes

800m run

15 box jumps

with time remaining, do max handstand push-ups

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September 14/15: 10′s!

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Strength:

Take 10 minutes to establish a max box jump height. Then every 30 seconds for 6 minutes do 1 box jump at 85% of your max height.

WOD:

10!

10m sprints

Burpees

then

20 squat cleans (155/105)

Fat Bastard19

September 11/15: “343″

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WOD:

200m run

49 deadlifts (135/95)

49 wall balls (20/14)

49 kettlebell swings (53/35)

49 burpees

49 sumo deadlift high pulls (53/35)

49 hand release push-ups

49 weighted lunges (45/35)

200m run

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September 10/15: Open WOD 14.1

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Strength:

5×5 with PVC pipe–snatch balance and overhead squat, then break down of the squat snatch

WOD:

10 minute AMRAP

15 power snatches (75/55)

30 double unders

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September 9/15: 12-9-6-3 Ladder

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Strength:

Find your 1 rep max of the floor press

WOD:

For time 12-9-6-3-6-9-12 of

handstand push-ups

power cleans (135/95)

box jumps

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September 8/15: 15 Minutes of Pain

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Skill:

Pull-up strict work

4×3 strict pull-ups

5×3 strict chin-ups (hands reversed)

5×5 ring rows (as challenging as possible)

WOD:

15 minute clock for the following:

0:00 to 5:00 minute: AMRAP 5 pull ups, 10 wall balls, 15 air squats

5:01 to 10:00 minutes: 800m run (or as far as possible)

10:01 to 12:00 minute: MAX rep walking lunges

12:01 to 14:00 minute: MAX double unders

14:01 to 15:00 minute: MAX toes-to-bar

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September 7/15: Labor Day Shenangians!

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WOD:

3 rounds for time

400m run

6 deadlifts (155/105)

6 high-pulls

6 front squats

6 push-jerks

6 back squats

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