24 September WOD
Wednesday
"666"
Go in sequence and complete 6 reps per movement. You have 20 minutes to go through the sequence and your score will be the last movement you complete in under 20 minutes. Weights for barbell = 95 (M)/55(W), kbell 53(M)/35(W), Dbell 35(M)/20(W) that being said scale as appropriate. During warm-up I will take you thru the movements that are unfamiliar and give substitutes.

1 Air Squat 23. Box Jump 45 Dumbbell Push Press
2 Front Squat 24 Lunge 46 Dumbbell Push Jerks
3 OverHead Squat 25Walking Lunge 47 Dumbbell Split Jerks
4 Back Squat 26 Jumping Spit lunges 48Dumbbell Thrusters
5 Press 27 Slam Ball 49Push Press Wall Ball to 10 ½ feet
6 Push Press 28Broad Jump Slam Ball 50Wall Ball
7 Push Jerk 29Jumping Pull ups 51Double Unders
8 Split Jerk 30Pullups to the Chest 52Shuttle run
9. Thrusters 31Clapping Pull up 53 Squat Thrust
10 Deadlift 32L-sit Pull ups 54 Burppees
11. Sumo Deadlift High Pull 33Pull ups 55Burpee With Pull-up
12. Power Clean 34Rope Climb 56Box Jump Burpees
13. Clean 35 Sit ups 57 Broad Jump Burpees
14. Hang Squat Clean 36 Rockers 58 Lateral Burpees
15. Power Snatch 37Knee to Elbow 59Double Leg Mountain Climbers
16. Snatch 38 Glute Ham Sit ups 60Dot Drill
17. Hang Snatch 39Back Extension 61Push Up
18One arm swing w/kbell 40 Dumbbell Deadlift 62Clapping Push ups
19. Kbell Swing (2 hands) 41 Dumbbell Clean 63 Hand stand push ups
20. Kbell Snatch (alt arms) 42 dbell Snatch (alt arms) 64Ring Dips
21. Kbell Clean (alt arms) 43Dumbbell Split Clean 65 Jumping Ring Dips
22. Kbell Jerk (alt arms) 44 Dbell Split Snatch (alt arms) 66 Parallel Bar Dips