WEEK 38: Sep 12 – 18

We are finally back with regular WOD posts thanks to Manny. Posting daily WODs may not be completely helpful so we are going to try to post an entire week in advance so that you know what is coming at you. Hopefully this won’t discourage any of you from skipping workouts. The ones you hate are the ones you shouldn’t be avoiding. Remember.. they get easier each time!

MONDAY – Sep 12

Strength

Back Squat 3-3-3-3-3
(If it’s not challenging, do not count towards working set)

WOD: for Time

– Run 850M (block)
– 50 Goblet Squats
– Run 850M
– 50 Sumo DL high pull (95/65 lbs)

TUESDAY – Sept 13

Strength

Strict Press 3-3-3-3-3

WOD: 20 Minute AMRAP

– 10 push press (115/65 lbs)
– 10 kb swings
– 10 box jumps (24/20″ box)

JACK Benchmark Workout

WEDNESDAY – Sept 14

Strength

Deadlift 3-3-3-3-3

WOD: 4 Rounds for Time

– 20 Deadlifts (50% load of heaviest 3 rep from first workout)
– 20 Burpees over bar

THURSDAY – Sept 15

Conditioning

5 x 250M max effort row (rest 2 min between sets)

WOD: for Time

– 100 Cal Bike
– 100 Cal Row
– 100 Wall Balls
– 100 Med Ball Sit-ups

FRIDAY – Sept 16

Strength

Bench Press 3-3-3-3-3

WOD: 20 Minute AMRAP

– 5 Pull-ups (10 TRX Rows)
– 10 Push-ups
– 15 Squats

CINDY Benchmark Workout

SATURDAY – Sept 17

WOD: Complete with Partner

– 150 Cal Bike (partner holds a plank)
– 150 Deadlifts 135/95 lbs (partner holds a wall sit)
– 150 KB Swings (partner holds a 45/25 lbs plate overhead)
– 150 Thrusters 95/65lbs (partner holds a pair of Dumbbells 75/45 lbs)

SUNDAY – Sept 18

Conditioning

1000M row for time

WOD

27-21-15-9
– Wall Balls
– Burpee Box Jump
– Knees to elbows