Monday
Special 10 am Hero WOD for Labor Day

Tuesday
1 RM Strict Press

3 Rounds for Time:
400 M Run
20 Vertical KB swings 53#/35#
10 Goblet Squats 53#/35#

Wednesday
Ring Dip Phases

3 Rounds of:
5 minute AMRAP
10 Burpees
10 Pull-Ups
10 Thrusters 95#/65#
1:00 Rest

Thursday
1 RM Snatch

15 minute AMRAP:
10 Power Snatch 95#/65#
15 Box Jump 24"/20"
 

Friday 
Ring Dip Phases

1 RM Deadlift

For Time:
:30s handstand hold
9 Shoulder to Overhead 135#/95#
27 C2B Pull-Ups
:30s handstand hold
6 Shoulder to Overhead 135#/95#
18 C2B Pull-Ups
:30s handstand hold
3 Shoulder to Overhead 135#/95#
9 C2B Pull-Ups

Monday
Ring Dip Baseline Test

3 Rounds of:
50 DU
30 Plate OH Walking Lunge (45/25)
20 Burpees to a plate

Tuesday
1RM Bench Press

"The Volkswagen"
21-15-9
Bench Press at Bodyweight for men/75% for women
Pull-Ups

Wednesday
5 Rounds for Time:
400 M Run
25 Wallball
25 HR Push-ups

Thursday
1 RM Hang Clean

“Grace”
30 Clean & Jerks 135/95#
 

Friday 
1 RM DB Strict Press

For time:
Run 800m
30 KB Swings 24/16kg
50 Pistols (alternating)
30 KB Swings 24/16kg
Run 800m

Monday
WV Championship WOD #5

Tuesday
Bench Press
3 x 12 x 60%

8 min AMRAP of:
Run 200m
20 Pistols (alternating)
10 Push Jerks 135/95#
-then-
3 min ME Lateral Burpees (over bar)

Wednesday
3 Rounds for time of:
Run 400m
20 Ring Dips
20 KB OHS 53#/35# (10 R - 10 L)

Thursday
Hang Clean
5 x 65%
5 x 75%
5 x 85%

WV Championship WOD #6

Friday 
DB Strict Press
3 x 12 x 60%

For Time:
10 Ground to Overhead 135#/95#
10 Pullups
8 Ground to Overhead
10 Pullups
6 Ground to Overhead
10 Pullups
4 Ground to Overhead
10 Pullups
2 Ground to Overhead
10 Pullups

Monday
WV Championship WOD #3

Death by Pull-Ups

Tuesday
Bench Press
3 x 70%
3 x 80%
3 x 90%
Rep Test @ 100%
Training Max = 90% + 15 pounds

For time:
Run 400m
15 TTB
20 Thrusters 65/45#
Run 800m
20 Thrusters 65/45#
15 TTB
Run 400m

Wednesday
"Flight Simulator"
10-20-30-40-50-40-30-20-10 Unbroken Double-Unders

Thursday
Hang Clean
3 x 70%
3 x 80%
3 x 90%

WV Championship WOD #4

Friday
1:00 Handstand Hold
40 KB Snatches 53#/35#
40 OH Lunges 135#/95#
40 KB Snatches 53#/35#
1:00 Handstand Hold
*if you can walk on your hands, do a 60′ foot HS Walk instead of the hold

Friday
For time:
14 Power Snatches 95/65#
14 Step-Down Box Jumps 30/24″
14 Power Snatches 95/65#
14 Step-Down Box Jumps 30/24″
5 Muscle-Ups
7 Power Snatches 135/85#
7 Step-Down Box Jumps 30/24″
7 Power Snatches 135/85#
7 Step-Down Box Jumps 30/24″
10 Muscle-Ups

Thursday
WV Championship WOD #2

21-15-9

Front Squats 115/75#

Sit Ups

8 minute time cap

Wednesday
12 minute AMRAP of:
10 TTB
20 Wall Balls 20/14#
30 Lateral Jumps over 12″ hurdle (each jump counts one rep)

Tuesday
Bench Press
5 x 75%
3 x 85%
1 x 95%
Rep Test Training Max

21-15-9
KB Snatch 53/35
Double-Unders
Run 400M after each round

Monday
WV Championship WOD #1