GTX North Wods for 29 Sept – 4 Oct

Monday

Swod: Hang Snatch 1-1-1-1-1

Metcon: For Time:

Row 500m then…

complete reps of 12-9-6-3

Ground to Overhead (95/65)
pullups

then….

Row 500m

Tuesday

Swod: Find 1RM Front Squat

Front Squat 5@60%
5@65%
5@70%
5@75%
5@80%

*percentages based on 1RM

Metcon; 6 Minute Amrap

30 Double Unders
15 Situps

Wednesday

*take 15 minutes to warm up on movements building up to working weight for wod

Team Wod: (2 person teams)

In any order complete the following tasks:

50 Deadlifts (225/155)
50 Push Presses (115/80)
10 Rope climbs (scaled 20 rope climb attempts)
50 Power cleans (115/80)
50 Back Squats (225/155)

*only 1 barbell allowed per team unless it’s a male/female team
*only 1 person can work at a time
*racks can be used

Thursday

Skill: Kipping ring pullups
Kipping HSPU

Swod: 3 x max rep muscle ups
(scaled 3 x max rep jumping ring muscle ups or 10 muscle up attempts)

Metcon: 3 Rounds for Time

Run 400m
15 Dumbbell Snatches R+L (30 total) (50/35)
15 Toes to ring

Friday

“Josh”

For Time:

21 OH Squats
42 Pullups
15 OH Squats
30 Pullups
9 OH Squats
18 Pullups

(95/65)

Saturday

Swod: Find 1RM Strict Press

Strict Press 10 @ 60%
10 @ 65%
10 @ 70%
8 @ 75%

*percentages based on 1RM

Metcon: Ladder up and down 1, 2,3,4,5,4,3,2,1

Hang Power Clean
Front Squat
Lunge R+L (front rack or back)
Jerk

(95/65

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