WODs 9.12.16 - 9.16.16

Battle of The Ages 6 in Chicago was a blast!  The next BOA will be back at home at CFJ19 on October 15th. If you are not competing we could use some help judging and coordination. Click this link to sign up.

Looking forward to another great week of work!

Monday

9 sets at 76.5% of 1 RM Clean

Set performed every 1:30 sec

1 Clean+2 FS

1 Clean +2 FS

1 +2

2 Clean + 1 FS

2+1

2+1

3 Cleans

3 Cleans

3 Cleans

Then

7 min AMRAP

3 KB Thrusters 53/35  or If equipment is limited Barbell 115/70

3 T2B

6,6,9,9,12,12,15,15…..

Tuesday

3 Giant sets for quality

5 Barbell Rows AHAP

30 sec overloaded barbell hold AHAP (may be taken from low set rack)

5 Snatch Hang High Pulls with DB AHAP

20 sec false grip ring row hold

1 min rest

Then

15 min AMRAP

4 Strict Pullups

15 KBS 53/35

8 Pullups

15 KBS 53/35

12 C2B

15 KBS 53/35


Wednesday

Core

For Quality

20 Left Side Banded Oblique Rotations

20 Russian Twist 35/25

20 Mt Climbers

20 Right Banded Oblique Twist

20 Russian Twist

20 Mt Climbers

20 Weighted Sit Ups (DB on chest) 25/15

20 Russian Twist

20 Mt Climbers

Then Romwod

Thursday

9 sets at 76.5% of 1 RM Snatch

Set performed every 1:30 sec

1 Snatch+2 OHS

1 Snatch +2 OHS

1 Snatch +2 OHS

2 Snatch + 1 OHS

2+1

2+1

3 Snatch

3 Snatch

3 Snatch

Then 15 min AMRAP

Run 800m

40 BS 185/115

Run for max distance until end of time

All reps taken from ground


Friday

4x5 KB Press with 5 sec hold-

4 sets of 5 reps, each rep hold for 5 sec at top of rep, elbows locked AHAP

Then

5 rounds

1 min ME Bar Facing Burpees

1 min ME PP 115/75

1 min ME Bar Facing Burpees

1 min rest