WOD

WOD 9 – 24 – 21

5 rounds

21 cal row or bike

15 KBS 53/ 35

9 ring dips

WOD 9 – 23 – 21

A. 7 sets building

Power clean + squat clean + cluster

B. AMRAP 12

10 power clean
10 BBJO 24 / 20
8 squat clean
8 BBJO
6 cluster
6 BBJO

135 / 95

WOD 9 – 22 – 21

3 rounds

800m Run

40 double unders

20 hand stand push ups

9 – 21 – 21

A. Back Squat

10 – 5 – 3 – 1 – 1 – 3 – 5 – 10

B. L sit

accumulate 3 minutes on rings , boxes or parallettes.

WOD 9 – 20 – 21

5 min AMRAP
run 250m
max Ring muscle ups or scale with burpee strict pull ups
rest 1 min
4 min amrap
run 250m
max wall balls 20 / 14
rest 1 min
3 min amrap
run 250m
DB Deadlift 50 / 35
rest 1 min
2 min amrap
run 100m
DB s20 50 / 35
score each amrap separate.

9 – 17 – 21

5 rounds

15 thrusters 95 / 65

15 pull ups

9 – 16 – 21

A. EMOM

5 min emom x 3 snatch

rest 90 seconds

5 min emom x 2 snatch

rest 90 seconds

5 min emom x 1 snatch

B. AMRAP 6

50 power snatch 75 / 55

max double unders

9 – 15 – 21

A. Bench press 5 – 5 – 5 – 3 -3 – 3

B. Hang power clean 5 – 5 – 5- 3 -3 -3

C. relay race 400 – 250 – 250 – 100 – 100 – 100

9 – 14 – 21

AMRAP 16

10m walking lunge KB in front rack

8 toes to bar

10 m walking lunge KB in Front rack

12 Russian KB swings 53 / 35

WOD 9 – 13 – 21

For time

Run 500m

9 bear complex 135 / 85

Run 400m

7 bear complex

Run 250m

5 bear complex

run 100m

3 bear complex

20 min cap