909 Gym

Work 4 Sets A1) Strict Pull-ups x4-6 (add weight if you can) A2) Alt DB Chest Press x10/side increasing WOD Open 17.1 10 DB Snatch 50/35# 15 Burpee box jumps 24”/20” 20 DB Snatch 15 BBJ 30 DB Snatch 15 BBJ 40 DB Snatch 15 BBJ 50 DB Snatch 15 Read more…

Work 5 Sets A1) DB Single arm bent over row x7/side increasing A2) 200ft Farmer carry increasing WOD AMRAP 20 mins 5 Hang Power Snatch 95/65# 10 Burpees over the bar 15 Wallballs 20/14# 10 Push-ups 5 Ring Dips

Work Front Squats 5×3 Increasing WOD “Fran” 21-15-9 Thrusters 95/65# Pull-ups Cap 15 mins Finisher 4 sets 100ft one arm suitcase carry and one are bottom up KB/DB

Work 5 sets A1) HSPU or Deficit HSPU x5 A2) Box Jump for height x2 increasing WOD “Annie” 50-40-30-20-10 DU Sit-ups Cap 15 mins Finisher 4 sets 12/9 Cal Assault Bike

Work Deadlift 5×3 Increasing WOD AMRAP 10 mins 15 Box Jumps 24”/20” 9 Power cleans 135/95# 6 C2B Rest 1 min AMRAP 4 mins Max Burpees over the bar (each AMRAP is scored)

Work OHS 5×2 Increasing WOD 4 Rounds 10 Right Arm DB OH lunges 50/35# 15 Sit-ups 10 Left Arm DB OH lunges 50/35# 15 T2B

WOD Team of 2 (1 partner complete a full round then the next partner goes) AMRAP 40 mins 21 Wallballs 20/14# 15/12 Cal Row 9 Power Snatches 95/65#

Work 5 Sets A1) Strict Chin-ups x4-6 (Add weight if you can) A2) 15/12 Cal Assault Bike WOD AMRAP 16 mins 2 Rope Climbs 12 Alt DB Snatches 50/35# 9 KBS 24/16kg 6 KB Goblet Squats 24/16kg

Work 5 Sets A1) BB Front Rack lunges x5/side increasing A2) Strict Ring dips x6 (add weight if you can) WOD *Running Clock AMRAP 6 10 Thrusters 75/55# 15 Sit-ups *Rest 4 mins* AMRAP 6 10 SDHP 75/55# 20 Mountain climbers

Work EMOM 10 mins -12/9 Cal Row in remaining time max HSPU WOD 3 Rounds 75 DU 10 Power Cleans 135/95# 10 Burpees Over the bar