WOD / Monday, September 10

Mobility 

PVC Stretches 

Strength/Skill

Every 1:30 x 5 sets, complete: 3 Overhead Squats; start @ 65% and build 

Rest, then... 

3 rounds for time of: 

5 Overhead Squats, 115lbs/75lbs

7 Front Squats, 115lbs/75lbs

9 Back Squats, 115lbs/75lbs

11 Pull-ups

200m Run

Beach Muscles 

3 sets of: 

12 Good Mornings 

10 Seated DB Shoulder Press

20 Hip extensions  

Competitors  

1. Strength/Skill

2. WOD 

135lbs/95lbs & C2B Pull-ups 

3. Aerobic 

4 sets of: 

300m Row 

Rest 20 sec 

300m Run 

Rest 20 sec 

300m Ski 

Rest 2:00

4. Gymnastics 

Accumulate 50 Strict HSPU in as few sets as possible 

Powerlifting (10:00am)  

A. Pause Bench Press: 4 sets x 3 reps; start @ 75%

B1. Renegade Rows: 3 sets x 5 reps/arm

B2. Band Pull-aparts: 3 sets x 30 reps

C. EMOM x 10:00 of: 5 Push-ups + 5 Pull-ups + 5 Push-ups

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CFLV Weightlifting

1. Clean + Jerk (80-85%/2+2) x 5

2. Snatch Grip Push Press (70-75%/6) x 3

3. Back Squat

85% of best 3RM from Week 1 for 4 Reps x 4 Sets 

4A. Dumbbell Press

8 Reps x 3 Sets

4B. GHD Sit Ups

10 Reps x 4 Sets

Rocco Di Jerlando