909 Gym

Work 5 Sets A1) Single Arm DB Push Press x6/side Increasing A2) Sled Push 50’ Increasing WOD 21-15-9 Power Cleans 155/105# Box Jump Overs 24”/20” T2B Cap: 20 mins Finisher/Core 3 sets KB OH and KB Suitcase carry 50’ one way, switch and 50’ back

Work 400m Run rest 1 mins 200m run rest 2 mins 800m run rest 2 mins 200m run Rest 1 min 400m run WOD AMRAP 12 mins 1 Bar MU or C2B 1 Squat Clean 135/95# 2,3,4,5…etc (Climb the ladder)

Work Power Snatch (TNG) 5×4 Increasing WOD 35-20-15 SDHP 75/55# Wallballs 20/14# *Run 400m After 35 and after 20 Cap: 20 mins Finisher/Core Accumulate 3 min Plank hold

Work BB Push-Press 6×2 Increasing WOD AMRAP 20 mins 8 HSPU 10 Alt Pistols 12 Pull-ups

Work EMOM 16 mins Odd-100m Run Even- 10 Burpees (Scaled 6 Burpees) WOD AMRAP 20 mins 10 OH Lunges 45/25# (Plate) 10 T2B 10 Med Ball Squat Cleans 20/14# 10 SDHP 75/55#

Work Find a Single Heavy Deadlifts (20 mins) WOD AMRAP 15 mins 5 Pull-ups 10 DB Snatches 50/35# 15 Box Jumps 24”/20”

Work 4 Sets A1) Bulgarian Split Squats x8/side Increasing (KB/DB) A2) DB Chest Press x8 increasing WOD AMRAP 5 mins 3 Squat Cleans 185/135# 6 Burpees over the bar Rest 2 mins AMRAP 5 mins 6 Front Squats 185/135# 9 Push-ups Rest 2 mins AMRAP 5 12 Deadlifts 185/135# 15 Read more…

Work 5 Sets to find a Complex of 1 Power Snatch 1 Hang Squat Snatch 1 OHS WOD 3 rounds 12 Thrusters 95/65# 15/12 Cal Row or 12/9 AB 18 KBS 24/16kg Cap: 15 mins

Work 4 sets A1) Tire Flips x4 A2) Strict pull-ups x4-6 WOD AMRAP 20 mins 400m Run 5 T2B 10 Push-ups 15 Air-Squats

Work Find a Single Heavy Front Squat (20 mins) WOD 10 down to 1 Wallballs 20/14# *40 DU before every set (80 singles) Cap: 15 mins Finisher/Core 50 Hollow Rocks (not for time)