WoDs Week of 9/18/2017

Monday:
Morning:
Run 1.5 Miles

Afternoon
AMRAP 20 Minutes
Run 400m
40 DUs
40 Air Squats
10 Clapping Push ups

finisher:
3x30 55# Hip Thrusts

Tuesday:
Morning:
20 Minute EMOM:
A) 30 DUs
B) T2B Drill

Afternoon:
10-9-8-7-6-5-4-3-2-1
Thrusters (55# DB in each hand)
Run 200m

finisher:
3 Sets drop set Split Squat

Wednesday:
Morning:
EMOM 20 Minutes
Even: 6 Push Press 55# DB
Odd: 8 Split Squats per leg 70#

Lunch:
AMRAP 14 Minutes
10 Burpees
8 55# DB Deadlifts
6 55# DB Powercleans

Finisher:
70# Single Arm Thrusters 3x6

Thursday:
10-9-8-7-6-5-4-3-2-1
Push Press (55# DB in Each Hand)
Power Cleans (55# DB in Each Hand)
Run 200m

finisher:
3x30 Hip Thrusts 70#

Friday:
Morning:
EMOM 20 Minutes:
Even: Run 200m
Odd: 6 Renegade Rows 55#

Lunch:
10-10-9-9-8-8-7-7-6-6-5-5-4-4 (right arm, left arm, run)
OHS 55# DB
200m Run

Finisher:
55# DB Bent Over Row 3x10

Sunday:
60 Minute AMRAP
Run 1 Mile
Row 2K
30 Over the Rower Burpees