Throwback Week STR: Skill WOD: “CARDIO H-E-DOUBLE HOCKEY STICKS” For Time: 50 Plate OH Alt Lunges (45/35) 1000m Row 50 Plate Bear Hug Alt Lunges 800m Run 50 Plate OH Alt Lunges 50/40 Cal AB 50 Plate Bear Hug Alt Lunges
WOD: EMOM 9: Alternating between, 1- 15 Supinated Ring Rows 2- 15 DB Deficit Push-ups 3- Max Burpees To Target ⁃ Rest 1:00 EMOM 9: Alternating between, 1- 8-12 Strict Pull-ups 2- 20 Single DB Floor Press 3- Max Burpees To Target ⁃ Score is total burpees.
STR: Throwback Week Lunge/Squats WOD: “GO GET’EM TIGER” 4 Sets: On a 3min Running Clock, 6 Back Squats 10 Toes To Bar ⁃ Max Wall Balls in remaining time. ⁃ Rest 1:00 between sets.
STR: Throwback Week Clean WOD: “REX KWON…DOS” AMRAP 8: 9 Hang Power Cleans (95/65) 7 Push Press 5 Up Down Box Jumps (24/20) 35 DUs ⁃ Rest 2:00 AMRAP 8: 7 Hang Power Cleans (135/95) 5 Push Press 3 Burpee Box Jumps (24/20) 35 DUs
PARTNER WOD: “THE DOUGIE” For Time: 40 Synchronized Air Squats 400m Run 60 Synchronized Air Squats 600m Run 80 Synchronized Air Squats 800m Run 100 Synchronized Air Squats 1600m Run ⁃ The runs are together.
STR: Deadlifts WOD: “PYRAMID SCHEME” For Time: 200m Run 20 Deadlifts (225/155) 20 Toes To Bar 400m Run 40 Push-ups 40 Alt Walking Lunges 800m Run 40 Alt Walking Lunges 40 Push-ups 400m Run 20 Toes To Bar 20 Deadlifts 200m Run
STR: Week 9 of 9 Front Squats WOD: AMRAP 4 (x3): 8 Thrusters 8 HSPU ⁃ Rest :30 between AMRAPs ⁃ Pick up where you left off.
WOD: For Time: 2 Rounds: 50 DUs 25 Plate GTOH Into, 5 Rounds: 15 KBS 12 Pull-ups 9 Box Jump Overs Into, 2 Rounds: 50 DUs 25 Plate GTOH
STR: Week 9 of 9 Push Jerks WOD: EMOM 12: 1- 14 Alt DB Hang Clean + Overhead 2- 200m Run 3- Max Burpees Over DB
STR: Back Squats WOD: AMRAP 14: 12/10 Cal AB 12 Alt Back Rack Lunges 12 Sit-ups ⁃ Every 2:00, including 0:00, perform 40 Alt CB Mountain Climbers
