Wednesday 09/30
Strength- Every 3:00 X 3 sets
10 strict press
WOD- Every 5:00 x 5 Rounds
20 Back Rack Rev Lunges (75/55)
20 Hang Power Snatch
20 T2B
tuesday 09/29
WOD- For Time
21-15-9
Power Clean and Jerks (95/65)
Box Jump Overs (24/20)
Rest 4:00
12-9-6
Power Clean and Jerks (165/115)
Burpee Box Jump Overs
Monday 09/28
Strength- 10 min clock
Establish a 1RM Front Squat
WOD- For Time
500m Row
100 DU
400m KB Farmers Carry (53/36)
100 DU
500m Row
Saturday 09/26
Strength- OTM x 10
2 power Snatches - Build weight ea set
For time:
21-15-9
Power Snatches (95/65)
Handstand push ups
-Rest 4:00-
15-12-9
Power Snatches (135/95)
HSPU
Friday 09/25
Reminder- today only- 8am class pushed up to a 7am start time
WOD- For Time
1,000m Run
60 KB Swings (53/36)
15 Strict Pull ups
800m Run
40 KB Swings
12 Strict Pull ups
400m Run
20 KB Swings
9 Strict Pull ups