Strength
Deadlift
ON A 20:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Deadlift
Week 9 of 9
(Score is Weight)
WOD
4 ROUNDS FOR TIME*
10 Alt. DB "No Push-Up" Renegade Rows 50#/35#
16 DB "Sumo" Power Cleans
*Every 2:00 starting at 0:00, perform 5 DB Up-Downs.
Strength
Shoulder Press
ON A 15:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Strict Press
Week 9 of 9
(Score is Weight
WOD
EVERY 3:30 x 5 SETS
10 Pull-Ups (Gymnastic Kip Only)*
12 Handstand Push-Ups*
14 Up-Down Box Jump Overs 24"/20"
Rest in Time Remaining...
-No Additional Rest b/t Sets-
*Strict Optional For Both / C2B Optional For Pull-Up
(Score is Slowest Set)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
WOD
IN TEAMS OF 2...
Part 1
1. ON A 20:00 RUNNING CLOCK...
Build to a Heavy Complex*...
1 Clean Deadlift
+
2 Power Clean
*Complex Must be Unbroken. Both partners must register a score within the 20min. Alternate as needed.
(Score is Weight)
-Rest 3:00
The Part 2
AMRAP x 9 MINUTES
5 Power Cleans 155#/105#
7 Burpees Over Bar
*Partner 1 completes a full round while P2 Rests. Alternate every round. You go, I go format.
(Score is Rounds + Reps)
Strength
Back Squat
1x5 @ 40%*
1x5 @ 50%
1x5 @ 60%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 8 of 9
(Score is Weight)
WOD
7 ROUNDS FOR TIME
10 KB Goblet Squats 70#/55#
5 Bar Muscle-Ups
BMU Option 1: 5 Jumping BMU
BMU Option 2: 10 Pull-Ups or C2B Pull-Ups
