Tuesday 10th September

Clean

7 min OMEM

1 x Clean, 1 x 1+1/4 Front Squat @ 80%

Strict Press

1x5@40%, 1x5@50%, 1x5@60%, 1x5@75%, 1x5@80%, 1x Max Reps @ 85%

Met Con

5 Rounds For Time

400m Run

5 x Chest To Bar Pull Ups

10 x Front Rack Lunges 50/30

10 x Push Press 50/30 

Monday 9th September

Snatch

7 min OMEM 1 x Snatch at 80%

Back Squat

1x5@40%, 1x5@50%, 1x5@60%, 1x5@75%, 1x5@80%, 1xMax Reps @85%

Met Con

4 Minute AMRAP

3 Power Snatch 60/40

3 Overhead Squat 60/40

Rest 1 Minute

4 Minute AMRAP

Burpee Box Jumps 24"

Rest 1 Minute

4 Minute AMRAP

3 Power Cleans 60/40

3 Front Squats 60/40

Score is total reps across all 3 AMRAPS.

Friday 6th September

Bench Press

Work to 1RM

Met Con

23 minute AMRAP

5 Front Squat 40/25

9 Push Press 40/25

19 Thrusters 40/25

90 Double Unders

Happy belated birthday Chay!

Thursday 5th September

Due to Thursday being our regular rest day, Chay's birthday WOD will be delayed until tomorrow. I'm going to guess you are all suffering today, so GO DO SOME MOBILITY!!!

Claim back some range of motion and express it. Any questions, ASK!

Happy Birthday Chay

http://mopeilitywod.com/

Wednesday 4th September

Belated birthday WOD for Boonedog!

Deadlift

Work to a 1RM

Power Clean

5 x 3 heavy as possible

Met Con

29 minute AMRAP

1 Deadlift  150/100

9 Over-bar-Burpees

84 Wall Balls 8/5

Tuesday 3rd September

Strict Press

Work to 1RM

Jerk

5 x 3 as heavy as possible

Met Con

For Time
31 Calorie Row

then 3 Rounds
9 Strict Pull Ups
8 Burpees
2 Cleans 80/55

then, 31 Calorie Row

 Happy Birthday Grimmy

Monday 2nd September

Time to re-test some 1 Rep Maxes!

Squat

Work to 1RM

Snatch

3 waves of 4 x 1. Start at 70% and increase the weight for each rep. Start each wave slightly heavier than the last. For example

W1 70-75-80-85

W2 75-80-85-90

W3 80-85-90-95

If you feel good, keep going.

Met Con

Row 500m

Rest 1.30

Run 400m

Rest 1.30

Row 500m

Rest 1 minute

Run 400m

Rest 1 minute

Row 500m

Rest 30 seconds

Run 400m

Every time your row time increases by more than 5 seconds, incurr a 25 burpee penalty. Same rule for the run. Burpees will be performed as a separate WOD, for time, at the end. Score is time taken for Burpees, so if you do not incurr any burpee penalty, score is 0.