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Sept 14th WOD


Skill/Open Gym

Open Gym Option: 12 minute Emom

Odd minute- 2 push jerks, 1 split jerk

Even Minute - 4 Burpee Box Jump Overs

Workout

"The Hatchet and the Tree" 30 Min Cap

100 Double Unders/200 Singles

90 Air Squats

80 Sit Ups

70 Push Ups

60 Jumping Split Lunges (1 rep each leg)

50 American KB Swings 

40 Slam Balls

30 T2B/ K2E

20 Thrusters 

10 Strict HSPU/ 5 Wall walks


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Buy-in: 400m Then, 100 alternating DB snatches 50/35 lbs 100 Alt DB lunges 100 Weight Sit ups (45/25) 100 Push Press (95/65) 100 KBS (55/35) 100 Ring Row Cash- out: 400m

Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans

Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)