September 24 – 30, 2018

Clean and Jerk

1 @ 10

then,

“9 Months”

1st Trimester 0:00 – 3:00

Baby “Grace”

30 Hang clean & jerks

2nd Trimester 3:00 – 6:00

Baby “Fran”

15 – 12 – 9

Thruster

Pull ups

3rd Trimester 6:00 – 9:00

Baby “Isabel”

30 Hang Snatches (power or full)

Men: 75lbs

Women: 45lbs

*This wod was written by our very own coaching intern, Mike Austin as tribute to his wife Christi who is expecting their first child in 6 weeks.

Back Squat

5 @ 9

5 @ 9 (load drop) x 2

Superset w/Lying Leg Raises

then,

For time:

50 OH Lunges w/empty BB 45/35lbs

40 TTB

30 Burpees

20 American KBS 70/53lbs

30 Burpees

40 TTB

50 OH Lunges

Shoulder Press

5 @ 9

AMRAP @ same weight x 2

Superset w/Wtd Chin Ups

3 @ 9

then,

For time:

35 Cal Row

30 Ring Dips

25 Cal Row

20 Ring Dips

15 Cal Row

10 Ring Dips

1 Mile Run Time Trial

Push Jerk

1 @ 10

then,

20min Partner EMOM

Min 1: Partner A – Box jump overs 24/20″ | Partner B – tall plank

Min 2: Switch

Min 3: Partner A – WBs 20/14lbs | Partner B – Active hang

Min 4: Switch

*Partners will alternate minutes, and you may only work if your partner is engaged in the static hold.

For time:

Accumulate 1 min in the Chin over the bar hold

15 OHS 135/95lbs (from the floor)

Accumulate 2 min in the Handstand

15 OHS 135/95lbs (from the floor)

Accumulate 3 min in the Hollow Body hold

15 OHS 135/95lbs (from the floor)

Accumulate 4 min in the Tall plank

4 Rounds for Time

15 Burpees

15 TTBs

200 meter Run (1 lap around the building)

15 Push Ups

15 Sit Ups

200 meter Run

*Athletes will run down the stairs and to the right, around the building, and up the loading dock.