909 Gym

Work A1) Tire Flips 5×4 A2) Farmer Carry 5x200ft Increasing WOD 6 rounds 200m run 5 Hang Power clean 95/65# 10 Shoulder to OH 95/65# 15 Box Jumps 24”/20”

Work EMOM 12 Odd: 5 Deadlifts @60% Even: 30 DU WOD AMRAP 20mins 400m row 10 pull-ups 10 thrusters 95/65# 10 burpees over the bar

Work A) Clean and Jerk 4×2+1 @70% B) Clean Pull 4×3 @100% WOD 21-15-9 Wallballs 20/14# DB Snatch 50/35# Push-ups

WOD Team of 2 Buy in 1000m Row 400m run (together) 50 HRPU 400m run 50 KBS 24/16kg 400m run 50 Sit-ups 400m run 50 Deadlifts 155/105# 400m run 50 Box Jumps 24”/20” Buy out 1000m row

Work A1) Single Leg DL 5×8/side Increasing A2) Sled Pull 5x50ft Increasing WOD 20 Rounds for time 4 Wallballs 20/14# 3 Burpees 2 Ring Dips 1 Snatch 155/105#

Work A1) KB Front rack Bulgarian Split Squats 5×6/side increasing A2) Sled Push 5x50ft Increasing WOD AMRAP 18mins 2 Rope Climbs 15 KBS 24/16kg 12 KB SDHP 24/16kg 9 KB Goblet Squats 24/16kg 6 KB Push Press 24/16kg

Work 20 MU for time or MU practice (20 mins) WOD 200m Run 25 GTOH 45/25# 200m Run 25 Burpee to plate 200m run 30 OH walking lunges 45/25# 200m Run 25 Push-ups 200m Run 25 Sit-ups

Work Squat Snatch 60% x3 65% x3 70% x3 75% 2×2 WOD 20 HSPU 100 DU 20 cleans 165/115# 10 Burpees over the bar

Work A1) Seated box Jumps 5×2 Increasing A2) Seated Alternating DB Shoulder Press 5×6/side Increasing WOD 20-15-10 Cal Row Thrusters 115/80# scale 95/65# T2B

Work EMOM 10 Odd: 30sec Plank Even: 30sec Hallow hold WOD “Wittman” 7 rounds 15 KBS 24/16kg 15 Power Cleans 95/65# 15 Box Jumps 24”/20”