09.05~09.11 WOD(GPP)

09.05~09.11 WOD(GPP)

Mon
In Teams of 2-3
Barbell Hip Thrust on Bench x 20 reps x 5 working sets (GO HEAVY!)
*1 warm-up sets + 5 working sets = total 6 sets each person

12 min AMRAP
4 KB Gorilla Rows (1 set=1 rep)
8 KB Push-up
8 Plank Hops to Side Pulls (L=1)
8 Situp to Russian Twist (L+R=1)

Tues
20 min AMRAP -Barbell Option
Odd: 5 Hang Snatch + 5 OHS
Even: 3 Lap Run
*BB @95/65#
-OR-
20 min AMRAP – DB Option
Odd: 5 Hang Snatch + 6 OH Reverse Lunge
Even: 3 Lap Run
**DB @40/25# x 2

Wed
:40 ON – :20 OFF / 4 Rounds
DB Split Squat Jumps
Squat Front Raise to Standing F.R.
DB In&Outs
Deck Squat to Donkey Kicks
DB Floor Press

Thurs
For Time:
50/40 cal Row
40 Deadlift
30 Hang Power Cleans
20 Push Press
25/20 cal Row
20 Deadlift
15 Hang Power Cleans
10 Push Press
*BB @95/65#
*DB @40/20# x 2

Fri
In Teams of 2 – Alternating Full Rounds
10 min AMRAP
20 WBS + 1 Lap Run
-rest 2 min-
10 min AMRAP
12 DB Snatch + 6 Burpees

Sat
Closed

Sun
Closed

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