September 2020

WODs

Monday 

Power Clean 
5 sets of 3 reps

B) 
12 minutes of EMOM: 
5 burpee box jumps
1 Power clean 

Tuesday

50-40-30-20-10
Calories
Dumbbell Thrusters (singe arm,split between sides)

Wednesday 

A) 
Deadlift
5 x 5 (3 seconds down) 

B) 
10 min for quality
10 Bent over Rows
:30 side plank/side
20 – Reverse flys 

Thursday 

For 20 minutes:
5 dumbbell hang power snatch
5 overhead lunge
10 press ups
10 dumbbell hang power snatch
10 overhead lunge
10 press ups
15 dumbbell hang power snatch
15 overhead lunge
10 press ups

Friday 

A) 
Front Squat 
3 x 8 

B) 
For time: 4 rounds 
35 Calories
35 Barbell hang clean and jerks 

Saturday 

up in 2s for all movements
@ 0
Death by devils press
@ 10
death by cals
@ 20
death by hollow rock

Sunday 

2 rounds of: 

400m 
Rest 2 minutes
800m 
Rest 2 minutes
1200m 
Rest 2 minutes