Sep 30 – Oct 6, 2019

1. Power Clean 1RM
2. Open Workout 15.5
   27-21-15-9 Rep Rounds of:
   Calorie Row
   Thrusters, 95/65

1A. Close Grip Bench Press 5RM then 2-3 sets of 3.

1B. Weighted GHD Sit ups for 3 sets of 10.

AMRAP 7
8 Squat Cleans, 135/95
16 Push ups
8 C2B Pull ups

Rest 3 min

AMRAP 7
8 Power Cleans, 135/95
12 Burpees
8 Pull ups

9 AM SWEAT CLASS WOD

3 Rounds for time with a partner of:

1K Row

30 dumbbell hang squat clean

30 Burpees

1A. Back Squat for 5 sets of 3 at 85% of 1RM.

1B. Plate Flips for 3-5 sets of 10 per side. Use colored plates for extra challenge.

AMRAP 13
20 1 Arm Overhead DB Lunges, 50/35
50 Double Unders
20 1 Arm Alternating DB Snatches, 50/35

1A. Power Snatch 5 sets of 2 between 80%-90% of 1RM.

1B. 5 sets of 5 SLOW 2 KB Overhead Squats

3 Rounds for Time of:
Run 800m
30 Russian KBS, 70/53
15 Pull ups

9 AM SWEAT WOD

Tabata Push-up

Tabata Single Dumbbell Front Rack Lunge

Tabata DB Push Press (same weight as lunges)

Tabata Russian Kettlebell Swing

Tabata Squat(scale up option:use kettle bell or one of the dumbbells)

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Deadlift 1RM

Open WOD 17.4
AMRAP 13
55 Deadlifts, 225/155
55 Wall Balls, 20/14
55 Calorie Row
55 Handstand Push ups

AMRAP 22

2 Ring Muscle Ups
4 Handstand Push ups
8 Overhead Squats, 105/75+

9 AM SWEAT CLASS WOD

Three rounds of 1 minute per station
Wallballs
Russian KBS
Box Jumps
Dumbbell Push Press
Calorie Row

1 minute of rest between rounds

3 Rounds for time of:

200m Farmer’s Carry, 50s/35s
10 Man Makers
30 Sit ups
50 Double Unders