WODS: September 2019

21-15-9
Squat Clean (135/95)
Ring Dip

Last Done April 30, 2018

5 Rounds:
400m Run
12 x Deadlift
9 x Hang Clean
6 x Push Jerk
Rx: (155/105)
*17 MIN CAP*

100ft Handstand Walk
27 x Squat Snatch (95/65)
27 x Toes 2 Bar
27 x Bar Facing Burpee
27 x Pistol
27 x Bar Facing Burpee
27 x Toes 2 Bar
27 x Squat Snatch (95/65)
100ft Handstand Walk
*16 MIN CAP*

100 x Burpee   [Bar Facing]
100 x Deadlift (95/65)   [135/95]
100 x Air Squat
100 x Double Under
*15 MIN CAP*

20 MIN AMRAP:
3 x Ring Muscle Up
7 x Box Jump (40/30)
9 x Handstand Push Up
1 x Squat Clean (245/165)

5 Rounds:
15 x Pull Up   [C2B]
15 x Kettlebell Swing (24/16kg)   [32/24]
15 x Wall Ball (20/14) to 10ft   [30/20]
*12 MIN CAP*

75 x Double Under
15 x Bar Muscle Up
75 x Double Under
20 x Overhead Squat (135/95)
75 x Double Under
30 x Wall Climb
75 x Double Under
20 x Overhead Squat (135/95)
75 x Double Under
15 x Bar Muscle Up
75 x Double Under
*400m Run Every 5:00*
*20 MIN CAP*

30 x Deadlift (155/105)
30 x Ring Dip
30 x Box Step Over (24/16kg Kettlebell)
30 x Burpee Box Jump Over (24/20")
30 x Box Step Over (24/16kg Kettlebell)
30 x Ring Dip
30 x Deadlift (155/105)
*16 MIN CAP*

21-15-9
Snatch (115/75)
Toes 2 Bar
*9 MIN CAP*

3 Rounds:
30 x Push Up
40 x Wall Ball (20/14) to 10ft   [30/20]
30 x Box Jump (24/20)

12 MIN AMRAP:
7 x Clean & Jerk (135/95)
50 x Double Under
5 x Ring Muscle Up
*Sub 5 x C2B & 5 x Ring Dip*

14 MIN AMRAP:
2-4-6-8-10-12...
Overhead Squat (95/65)   [135/95]
Strict Pull Up
Burpee Box Jump Over (24/20)

10 MIN AMRAP
15 x Hang Clean (135/95)
15 x Toes 2 Bar

10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)   [1.5 x Bodyweight]
Handstand Push Up   [Strict]
*10 MIN CAP*

50-40-30-20-10
Double Under
Sit Up
*7 x Clean & Jerk After Each Round (185/125)   [225/155]*

*12 MIN CAP*

15 MIN AMRAP
9 x Front Squat (115/85)
7 x Bar Facing Burpee
5 x Ring Muscle Up

400m Run
30 x KB Swing (24/16kg)
25 x Front Squat (135/95)
20 x HSPU
15 x Bar Muscle Up
10 x Ring Muscle Up
15 x Bar Muscle Up
20 x HSPU
25 x Front Squat (135/95)
30 x KB Swing (24/16kg)
400m Run
*17 MIN CAP*

15 MIN to Establish
1RM Thruster

Then

5 Rounds:
15 x Snatch (75/55)
15 x Wall Ball (20/14)   [30/20]
*10 MIN CAP*

10 Rounds:
7 x Thruster (95/65)
7 x C2B Pull Up
7 x Bar Facing Burpee
*15 MIN CAP*

3 Rounds
10 x Clean & Jerk (155/105)
25 x Toes to Bar
*10 MIN CAP*