Wednesday 09/20
WOD- 5RFT
400m Run
20 Push Ups
20 Box Jump Overs (24/20)
Post WOD - Every 5:00 x 3
200m double KB walk
Switch position every 50m
Tuesday 09/19
Strength - Every 2:30 x 5 Sets
2 Power Snatch + 1 Sq. Snatch + 2 Overhead Squats
Begin at about 60% of 1RM Snatch and build based off feel.
WOD- 8 RFT
12 Sit ups
6 Alt. DB Snatch (50/35)
2 Wall Walks
Monday 09/18
Long sleeve shirts are IN and ready for pick up starting this afternoon. See a coach to pick up your order. We are will waiting for the shorts/legging order to come in.
Strength- Every 2:00 x 5
5 Deadlifts
Build based off feel, start about 65-70%
WOD- 3 RFT
100 DUs (150 singles)
25 Wallballs
Rd 1: 30 Pull ups
Rd 2: 20 C2B
Rd 3: 10 BMU
Friday 09/15
Strength Day
Part 1 = Overhead Squat
3-3-3-2-2-2-1-1-1
Every 90s , build to a heavy single or new 1RM
Part 2 = Snatch
Every 90s x 10 Sets
2 Snatches
Begin at about 65% of 1RM and build
Thursday 09/14
WOD- 3 RFT
500m Row
20 Alt. DB Snatch (50/35)
20 Burpee Box Jump Overs (24/20)
400m Run