WTF Wednesday 9-25-2019
STR: Deadlifts WOD: 5 RFT: 5 Deadlifts @ 80% of 1RM DL 10 Strict HSPU
STR: Deadlifts WOD: 5 RFT: 5 Deadlifts @ 80% of 1RM DL 10 Strict HSPU
STR: Clean and Jerk WOD: For Time: 1-2-3-4-5-6-7-8-9-10 Toes to Bar 10-9-8-7-6-5-4-3-2-1 Thrusters @ 40% of 1RM CJ
STR: Overhead Squats WOD: AMRAP 5 (x3): 10 Cal Row 15 Pull-ups 20 Alt DB Snatch (50/35) Rest 2:00
STR: Front Squats WOD: For Time: 7 Power Cleans @ 50% of 1RM Clean 7 Hang Cleans 7 Cleans 21 Bar Facing Burpees 5 Power Cleans 5 Hang Cleans 5 Cleans 15 BFB 3 Power Cleans 3 Hang Cleans 3 Cleans 9 BFB
STR: Snatch WOD: AMRAP 20: 250m Row 20 DBL KB/DB Puss Press (50/35) 200m Run
STR: Back Squats WOD: For Time: 50 Wall Balls (20/14) 20 Single DB Box Step Overs (50/35) (24/20) 100’ DB Front Rack Walking Lunges (50’L/50’R) 50 Wall Balls 20 Devil Press (Single DB, Alternating)
STR: Clean WOD: E5MOM 25: 200m Run 7 Power Cleans @ 75% 14 T2B
STR: Front Squats WOD: For Time: 1-2-3-4-5-6-7-8-9-10 CTB Pull-ups 10–9-8-7-6-5-4-3-2-1 Burpee Box Jump Overs
STR: Snatch WOD: “Friday the 13th WOD” For Time: 13 Hang Power Snatch (95/65) 13 HR Push-ups 13 BMU 13 Hang Squat Cleans 13 Box Jump Overs (24/20) 13 GHD Sit-ups 13 Push Press 13 Air Squats 13 Pull-ups 13 Back Rack Alt Lunges 13 Lateral Burpees Over Bar 13 T2B 13 KBS (1.5/1)
STR: Jerk WOD: For Time: 30-20-10 Deadlifts STOH EMOM: 5 Burpees You pick: 2 KBs, 2 DBs, or Sandbag. Moderate weight.