909 Gym

Work DB Single Arm Bent over row 4×8/side Increasing (Rest 2 mins) WOD “Kelly’” Row 5 Rounds 400m row 30 Box Jumps 24”/20” 30 Wallballs 20/14#

Work DB Step ups 4×8/side increasing 24”/20” (Rest 2 mins) WOD AMRAP 5 mins 7 Thrusters 95/65# 7 Burpees over the bar Rest 2 Mins AMRAP 5 mins 6 Power cleans 95/65# 30 DU Rest 2mins AMRAP 5 Mins 5 Push-Press 95/65#

WOD “Murph” Row 1.6k Row 100 pull-ups 200 Push-ups 300 Air Squats 1.6k Row

Work Weighted Pull-ups 5×4 Increasing (Rest 2 mins)   WOD AMRAP 21 mins 100ft Farmer walk 32/24kg 6 Ring-Dips 12 GTOH 45/25# 15 Burpees to plate 18 Air-Squats 21 Sit-ups

Work Strict Press 6×3 Increasing (Rest 2 mins)   WOD 5 Rounds 400m row 15 OHS 95/65#   Finisher 100 sit-ups for time

17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95/65# Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135/95# *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185/135# *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups Read more…

Work Barbell Bent over row 4×6 Increasing (Rest 2 mins) WOD 4 Rounds For time 6 Pull-ups 9 Deadlifts 185/155# 12 Box Jumps 24”/20” 16 KBS 24/16kg 21 Air Squats

Work OHS 5×3 Increasing (Rest 2 mins) WOD AMRAP 18 mins 500m Row 10 Power Cleans 95/65# 5 HSPU 15 sit-ups Finisher Accumulate 2 mins of L-sit Hold on Bar

Work EMOM 12 mins 0- 30sec Plank Hold 1- 10 Wallballs 20/14# WOD AMRAP 20 mins 15 KB Thrusters 24/16kg (One KB) 10 Push-ups 5 Power Snatches 95/65# 40 DU

Work Deadlift 6×2 Increasing (Rest 2 mins) WOD 5 Rounds For time 20 OH walking lunges 45/25# (Plate) 15 Box Jumps 24″/20″ 10 DB Snatches 50/35# 5 C2B