909 Gym

WOD Team of 2 800m Run (together) 50 T2B 50 Push-ups 50 Sit-ups 400m Run (together) 50 DB Cleans 50/35# 50 Air-Squats 50 Burpees 200m Run (together) Cap: 40 mins

Work 6 Sets to build to a heavy complex for the day 1 Snatch grip Deadlift + 1 Snatch Pull + 1 Hang Squat Snatch + 1 OHS WOD 4 Rounds 400m Run 20 Wallballs 20/14# Cap: 20 mins Finisher/Core 100 sit-ups for time

Work Back Rack Box Squats (wide stance) 5×2 @85-90% WOD AMRAP 7 mins 6 Burpee Box Jump overs 24/20” 9 Pull-ups 12 DB Snatch 50/35# Rest 4 mins AMRAP 7 mins 12 Single Arm KB Front rack squats (6/side) 9 Burpees 6 Ring Dips

Work 4 sets A1) Tire Flips x4 A2) Ring Pull-ups x4-6 (add weight if you can) WOD AMRAP 20 200m Run 4 Bar MU 8 Single arm DB Shoulder to OH 50/35# (4/side) 12 Box Jumps 24/20” Finisher/Core 3 sets 20 hip ext on GHD or back ext on the Read more…

Work 5 Sets A1) BB Supine Grip Bentover Row x6 increasing A1) Banded Hamstring Curls x10/side WOD 3 Rounds 60 DU 40 Air-Squats 15 Power Snatches 75/55# Cap: 20 mins

Work EMOM 8 mins 1 Squat Clean + 1 Front Squat @75-80% WOD 21-15-9 Hang Squat Clean 95/65# HSPU Right into 21-15-9 T2B 200m Run Cap: 20 mins Finisher/Core 3 sets 20 sec Max Cal AB

WOD AMRAP 10 mins 10 Box Jumps 24”/20” 10 Single Arm DB Hang Clean and Jerk (5/side) 50/35# Rest 2 min AMRAP 8 mins 8 KBS 32/24kg 8 KB Thrusters 32/24kg (1 KB) Rest 2 mins AMRAP 6 mins 6 Ground to OH 45/25# 6 Burpee to plate Rest 2 Read more…

Work 5 Sets A1) Single Leg Deadlift x6/side (Heavy) (two, KB or DB, one in each hand) A2) Strict Chin-ups x4-6 (add weight if you can) WOD 6 Rounds 1 Rope Climb 10 Ring Push-ups 12 KBS 24/16kg 15 Air-squats   Cap: 25 mins

Work EMOM 10 mins Odd: 12/10 Cal Row Even: 10 Wallballs 20/14# WOD AMRAP 7 mins 6 Ring Dips 9 T2B 12 DB Snatch 50/35# Rest 3 mins AMRAP 5 mins 5 DB Hang Squat Clean 50/35# 5 Burpees over the DB

Work Warm-up for cleans and find weights WOD “McFlurry” 400m Run 21 Cleans 185/130# 21 Pull-ups 400m Run 15 DB Thrusters 50/35# 15 Pull-ups 400m Run 9 Cleans 185/130# 9 Pull-ups 400m Run   Cap: 40 mins