909 Gym

WOD “Kelly” on a boat 5 rounds 400m Row 30 Box Jumps 24/20” 30 Wallballs 20/14# or Team of 2 5 rounds 800m Row 60 Box Jumps 24/20” 60 Wallballs 20/14# (One work, One rest) Cap: 40 mins

WOD EMOM 40 mins – 12/9 Cal AB (Max 45sec) – 12 KBS 24/16kg – 7 DB Thrusters 50/35# – 15/12 Cal Row (Max 45sec) – 12 Alt Plate OH Lunges 45/25# – 30sec down up Plank – Quick Feet Plate on and off 30 secs – 30 DU (Max Read more…

Work 4 sets A1) BB bent over row supine grip x8 increasing A2) Lat pull down x10 *use an elastic (or 2 elastics) and PVC WOD “DT” 5 rounds 12 Deadlifts 9 Hand Power cleans 6 Push-Jerk 155/105# Cap: 20 mins

Work 5 sets A1) DB Chest Press x8 increasing A2) Elastic on bar Triceps push down x10 WOD AMRAP 3 mins 9 Power Snatch 75/55# 9 Burpees over the bar rest 3 mins AMRAP 3 mins 6 Power Snatch 95/65# 6 Burpees over the bar rest 3 mins AMRAP 3 Read more…

Work 4 sets Cardio Sprint A1) 15/10 Cal Assault Bike Rest 1:30 A2) 20/15 Cal Row Rest 1:30 WOD Open 13.3 AMRAP 12 mins 150 Wallballs 20/14# 90 DU 30 MU

Work 4 sets A1) Single Arm ring row x10/side A2) BB glute bridge on bench x6 (hold 3secs) increasing WOD 4 rounds 5 HSPU 10 Alt DB Snatch 50/35# 15 T2B 10 Burpees over DB 5 DB Goblet Squats 50/35#   Cap: 20 mins

Work Back Squat 3 sets @75-80% 2 reps, rest 30secs 2 reps, rest 30secs 1 rep, rest 2 mins WOD *Running clock AMRAP 8 mins 10 Box Jump Overs 24”/20” 5 C2B 10 Power Cleans 95/65# Rest 5 mins AMRAP 4 mins Max Thrusters 95/65# (Score for both amraps)

WOD AMRAP 30 mins 30 KB Deadlift 32/24kg 30 Burpees 30 Hang Power Cleans 75/55#

Work EMOM 10 mins Odd: 3 Squat Snatch @60% Even: 30 DU WOD “The Chief” 5 rounds AMRAP 3 mins 3 Power clean 135/95# 6 Push-ups 9 Air-Squats Rest 1 mins after each round   Give score after each round (5 scores)

Work 5 sets A1) Single arm DB push-Press x6/side increasing A2) Sled push 100ft increasing WOD AMRAP 18 mins 10 Right arm front rack KB lunges 24/16kg 10 T2B 10 Left arm front rack KB lunges 24/16kg 10 KBS 24/16kg