909 Gym

Work A1) GHD sit-ups 4×10 A2) Handstand Hold 4x30sec WOD 1000m Row 40 DU 750m Row 30 DB Snatches (15/side) 50/35# 500m Row 20 T2B 250m row 10 C2B

Work A1) Weighted Chin-ups 4×4 Increasing A2) Single leg DL 4×8/side Increasing WOD EMOM 6 min 2 Hang Power Cleans + 1 Front Squat AMRAP 10 mins 10 KBS 24/16kg 10 Push-ups 10 OH Walking lunges 45/25# 10 Sit-ups

Work Box Squats 5×5 @ 60% Rest 2 mins WOD 4 Rounds 15 Box Jumps 20”/24” 10 Pull-ups 20 Wallballs 20/14# 10 KB Thrusters 24/16kg

WOD “Wes” Run 800 meters with a 25# plate Then, 14 rounds 5 strict pull-ups 4 burpee box jumps 24”/20” 3 cleans 185/135# Then, run 800 meters with a 25# plate

Work 5km Run for time WOD EMOM 12min (Min 0)- 6 pull-ups (Min 1)- 12 KBS 24/16kg (Min 2)- 15 push-ups

Work A1) Sled push 5x50ft Increasing A2) DB Chest Press alternating 5×12 Increasing WOD 3 Rounds 400m run 5 Snatches 95/65# 10 T2B 15 GTOH Plate 45/25# 20 sit-ups

Work TGU 5×3/side Increasing Rest 2 mins WOD “Fight Gone Bad” 3 Rounds Wallballs 20/14# SDHP 75/55# Box Jumps 20” Push-Press 75/55# Row Cal Rest 1 min (5 Stations 1 minutes at each station for max reps, score is max reps)

Work TNG Banded Deadlifts 5×3 @50-60% rest 2 mins WOD AMRAP 20 200m run 3 HSPU 6 Power Clean 95/65# 9 Burpees Over the bar 12 Deadlifts 95/65#

Work KB front rack Bulgarian Split Squat 4×10/side Increasing Rest 2 mins WOD 8 Rounds 10 DB Snatches 50/35 15 Air-Squat 20 Sit-ups 30 DU Finisher Accumulate 2 mins L-sit Hold on Bar

WOD Team of 2 (one work one rest) Buy in 1000m Row 400m run (always together) 50 HRPU 400m run 50 KBS 24/16kg 400m run 50 Sit-ups 400m run 50 Deadlifts 155/105# 400m run 50 Wallballs 20/14# Buy out 1000m row