909 Gym

Work 8 Sets Double KB OH Walk 100’ WOD 21-15-9 DU x2 (42-30-18) Ring Dips Deadlifts 275/185# Cap: 15 mins Finisher/Core 3 Sets 20 Deadbug 10 Hollow Rocks

Work Push-Press 5×3 Increasing WOD AMRAP 30 mins 12 Burpees 15 OHS 115/75# 15 T2B

Work 4 Sets Plank Hold 30sec on 30sec off Dead Hang 30sec on 30sec off WOD AMRAP 10 min 21 KBS 24/16kg 15 T2B 9 Burpees Rest 5 mins AMRAP 15 mins 6 Single Arm DB Thrusters 50/35# 12 Sit-ups 6 Single Arm DB Thrusters 12 Pull-ups *Switch arms for Read more…

Work Back Squat 8×3 @65% Speed work WOD AMRAP 7 mins 5 Power Snatch 135/95# 7 C2B Finisher/Core 3 Sets 15 Hollow Rocks 10-15 Ply Push-ups or Regular Push-ups

Work Squat Clean 5×2 With pause at the knees, increasing (Drop and Reset) WOD 3 Rounds 2 Legless Rope Climbs 15 STOH 135/95# 20/15 Cal Row or AB (20/12 Cal) Rest 2 Mins Cap: 20 mins

Work 4 Sets A1) Single Arm DB Bent over Row x10/side Increasing A2) Single Arm KB Strict Press x10/side Increasing WOD 40-30-20-10 Medball Squat Cleans 20/14# Sit-ups *5 Burpees with each round (Start with the Burpees) Cap: 22 mins

Work 8 Sets 100’ Farmer Carry WOD 5 Rounds 2 Squat Clean and Jerks 205/135# 4 Bar MU 8 HSPU Cap: 20 mins

Work 5 Sets Double KB Split Squats x8/side Increasing WOD AMRAP 30 mins 1200’ Shuttle run (24×50’) 15 T2B 15 Deadlifts 185/135#

Work EMOM 10 Odd: 30sec Sit-ups Even: 8 DB Thrusters WOD AMRAP 26 mins 10 Pull-ups 15 KBS 24/16kg 20 Box Jumps 20”/24”

Work 2km Row for time WOD 3 Rounds 12 Burpees over the bar 10 Front Squats 185/135# (From the ground) Cap: 15 mins Finisher/Core 3 Sets A1) KB Deadbug x20 (10/side) A2) DB Curl and Press x10