September 24-30

Monday 24.9.18

Front Squat  4x4@ 70% to 80%
(Max out on the last set if you feel like a couple more reps are in the tank)
SUPERSET
4 x 8 Cuban Press AHAP
https://www.youtube.com/watch?v=yiGNewVNbZY"

WOD
Second Weekly Challenge
Max Reps in 5 mins: Rope Climbs

Tuesday 25.9.18

Every 2 minutes x 5 sets
10 to 15 Strict Ring Dips

WOD
On the 4 Minutes X 5 sets:
Run 400m
max HSPU till the 3 Minutes
Rest 1 minute

Wednesday 26.9.18

Bench Press    4x4@ 70% to 80%
(Max out on the last set if you feel like a couple more reps are in the tank)
Rear foot elevated Squat 3X10 @ 6RPE"

WOD
For time:
21 dumbbell Push Press
100 DUBS
18 dumbbell Front Squat
100 DUBS
15 dumbbell thrusters
100 Dubs
Boys 22.5k
Girls 15k

Thursday 27.9.18

OPTION A
EMOM 10min
1. 1-6 Muscle Ups
2. 6-10 Pistols

OPTION B
EMOM 10min
1. 3-5 Ring Dips or Ring Push-ups
2. 4-6 Pistols (use box if needed

WOD
Rxd
3 rounds for max reps:
2min Rope Climbs
2min DB Single Arm OHS  15/10
2min Row  for Distance
2min Rest

Friday 28.9.18

Deadlift   4x4@ 70% to 80%
(Max out on the last set if you feel like you have a couple more reps in the tank)
SUPERSET
Chinese Row 3x12 (each side )

WOD
For time, using a single dumbbell:
10 strict pull-ups
40 overhead lunges
10 strict pull-ups
30 snatches, alternating arms
10 strict pull-ups
20 overhead squats, 10 each arm
10 strict pull-ups
10 Turkish get-ups
10 strict pull-ups

Saturday 29.9.18
A- Push Press 4x4@ 70% to 80%
(Max out on the last set if you feel like you have a couple more reps in the tank).
B- Sandbag Squats  (AHAP) 4x10
C- 2 Strict Pull ups + 6 kipping pull ups + 6 toes to bar
Every 7Mins x 5 sets
​
TEAM WOD
For time
4-player WOD
75x Back squat(50/30)
50x Pull-ups
25x Shoulder to overhead 40/25
75x Back squat (50/30)
50x Push-ups
75x Overhead squat 20/15
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Each athlete performs entire circuit.
Athletes must complete a station and move to the next one before trailing athlete can advance.