Sunday, September 18 - Saturday, September 24

Sunday, September 18 – No Class

 

Monday, September 19

Mobility: Squat Prep

WOD: For Time

  • 800M Run
  • 30 Back Squat (103/155)
  • 30 KB Swings (35/55)
  • 800M Run
  • 20 Back Squat (103/155)
  • 20 KB Swings (35/55)
  • 800M Run
  • 10 Back Squat (103/155)
  • 10 KB Swings (35/55)

 

Tuesday, September 20

Strength: Strict Press

  • 5x4

WOD: 14 Minute Ladder

Buy-In

  • 60 calorie Row

In remaining time…

Ladder 1-1, 2-2, 3-3, 4-4, 5-5…

  • Push Press (83/115)
  • High Box Jump (30/24)

 

Wednesday, September 21

Strength: 12 Minute MOMO

Hang Squat Clean + Squat Clean

  • Increase Load

WOD: 3 Rounds (Each for Time)

  • 15 Power Clean (93/135)
  • 50 Double Unders

*Rest precisely 2 minutes between each round

Olympic Lifting – 6:00PM

  • Muscle Snatch - 3x3
  • Snatch Balance - 3; 3; 2; 2; 1
  • Snatch Pull + Hang Snatch Above the Knee + Hang Snatch Below the Knee - 5 sets at 75-80%

Accessory Work

  • Back Squat - 5x3 at 78%
  • Strict Weighted Pull-Up - 3x5
  • Hanging Leg Raise - 3x8

 

Thursday, September 22

Skill Work: Handstand & Pistol Practice

WOD: 20 Minute AMRAP

“Mary” (compare to 8/13/14)

  • 5 Handstand Push-Ups
  • 10 Pistols
  •  15 Pull-Ups

 

Friday, September 23

Partner WOD Part 1: Bench Press

  • Establish a 1 Rep Max

Partner WOD Part 2: 4 Minute AMRAP for Total Reps

  • Max Sled Push (25/45)

Partner WOD Part 3: 5 Minute AMRAP for Total Calories

  • Row

 

Saturday, September 24

WOD: 28 Minute AMRAP

  • 20 KB Sumo Deadlift High Pull (35/55)
  • 20 Burpees
  • 20 PVC Sit-Ups
  • 20 Wall Balls (14/20)
Posted on September 18, 2016 .