Day 113

A. Strength Superset

1. Bench Press: 5 x 1 to 1RM

2. Ring Row: 5 x 20 sec max reps at bodyweight

B. Skill

5 rounds (stay hollow) 

5 narrow grip Pull-Ups

5 normal grip Pull-Ups

5 wide grip Pull-Ups

C. Conditioning

EMOM x 24 Minutes

Odd: 200m Row
Even: Rest

Day 112

A. Strength (EMOM) x 10 minutes

2 Squat Snatches

B. Squat

Front Squat (5 x 5)

C. MetCon (Time)

“Nasty Girls”

3 Rounds for time:

50 Air Squats 

7 Muscle Ups 

10 Hang Cleans (135/95)

Day 111

A. MetCon (AMRAP)

As many rounds as possible in 10 minutes of,

15 DB Snatch (75/55)
30 Double Unders

*Alternate arms each round

B. Core Work

3 Rounds of,

12 Ab-wheel or Barbell Rollouts
12 Crossbody Mountain Climbers (each side) OR Cable Wood Choppers (each side)
12 Banded Good Mornings

Day 110

A. MetCon (Time)

Every 4 mins x 24 minutes (6 sets),

250m Row
25 Wall balls (20/14)

B. Core Accessory Work (Partner)

AMRAP x 8 Minutes

Partner 1: 15 AbMat SIt-ups

Partner 2: Plank Hold

Day 109

The average age of a homeless person in America is 9 years old. Nine! (that is why the WOD is themed with “9’s”). That is including everyone, adults, teens, etc… Please, please help the cause by donating to this link Kettlebells4Kids and Horizons for Homeless.

A. MetCon (AMRAP)

“Kettlebells for Kids”

AMRAP 9 of:

9 KBS (53/35)
9 Burpees
9 KBS (53/35)
9 Box Jumps (24/20)

rest 10 minutes

B. Run

15 minutes at moderate effort

C. Strength Accessory Giant Set

c1. 5×10 Close Grip Bench Press

rest 30s
c2. 5×10 1-arm Bench Support DB Row (10 reps each side)

rest 30s
c3. 5×10 Cable Pull Throughs

rest 60s

Day 108

A. Snatch Cycling

1. 3 x AMRAP :25 of: Hang Power Snatch at 65% of 1RM Snatch, rest :35 between rounds

rest 3-5 mins

2. 3 x AMRAP :25 of: OHS, same weight as “A”, rest :35 between rounds

rest 3-5 mins

3. 3 x AMRAP :20 of: Hang Power Snatch at 75% of 1RM Snatch, rest :40 between rounds

rest 3-5 mins

4. 3 x AMRAP :20 of: OHS, same weight as “C”, rest :35 between rounds

B. Squat

7×3 Pausing Front Squats, climbing

Each set should consist of:

Rep 1 = 5 second hold

Rep 2 = 3 second hold
Rep 3 = 1 second hold.

C. MetCon (Time)

5 Rounds for time of,

15 Hang Power Snatch (75/55)
10 Burpee Box Jumps (24/20)

Day 107

A. Pulls

Work up to a heavy 2 rep Deadlift

B. Accessory Work

4×8 Romanian Deadlift

C. 100 Rep Benchmark

100 1-arm DB Snatch, 70/50 

alternate arms every rep