909 Gym

Work 5 Sets A1) double KB Front rack step-ups x6/side increasing A2) Wall Walks x4 WOD AMRAP 16 mins 12 OH Lunges 45/25# (6/side) 9 Burpees to Plate 6 Snatch 115/80# Finisher/Core 60 Deadbugs not for time

Work 4 sets A1) Sled Push 100ft Increasing A2) DB Single Strict Shoulder Press x6/side Increasing WOD 3 rounds 1 min of Box Jumps 24”/20” 1 min of Push-ups 1 min of DB Squats 50/35# 1 min of KBS 24/16kg 1 min rest *3 scores, total reps of each round

Work 5 Sets A1) Man Makers x3 Increasing A2) Banded Hamstring Curls x10/side WOD 3 Rounds 20 Wallballs 20/14# 20 Sit-ups 20 Alt DB Snatches 50/35# Cap: 18 mins Finisher/Core 3 sets 30sec Right Arm Plank hold 30sec Left Arm Plank hold Rest 1 mins

Work Back Squat 5×2 @85% WOD A) “Grace” 30 Clean and Jerk For time (135/95#) Cap: 10 mins   Rest 5 mins B) AMRAP 5 mins 7 Front Squats 135/95# 7 Pull-ups

WOD “Filthy Fifty” 50 Box Jumps 24”/20” 50 Jumping Pull-ups 50 KBS 24/26kg 50 Walking lunges 50 Knees to Elbow 50 Push-Press 45/35# 50 Back Extensions 50 Wallballs 20/14# 50 Burpees 50 DU Cap: 45 mins

Work 1 RM Squat Snatch (20 mins) WOD “Nasty Girls” 3 Rounds 50 Squats 7 MU 10 Hang Power Cleans 135/95#   Cap: 20 mins

Work A) 400m row for time (Sprint!) Rest 2 mins B) 4x 400m row Rest 1 mins between sets WOD AMRAP 12 mins 12 KBS 24/16kg 9 Burpees over the KB 6 HSPU

Work 1 RM Squat Clean (20 mins) WOD “Jackie” 1000m Row 50 Thrusters 45/35# 30 Pull-ups Cap: 20 mins

Work 5 Sets A1) 2 Rope Climbs (or practice) A2) Single Leg Deadlift (KB/DB) x6/side increasing WOD 3 Rounds 9 Deadlifts 185/135# 12 T2B 18 Burpees over the bar Cap: 20 mins

Work 1 RM Back Squat (20 mins) WOD AMRAP 14 mins 12 DB Snatch 50/35# 36 DU 12 Box Jumps 24”/20”