Week of 9/25
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MondayTuesdayWednesdayThursdayFridaySaturday
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9/259/269/279/289/299/30
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StrengthSkillSkillStrengthStrengthPartner WOD - From 4/8
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Back Squat15 Minute EMOMRow12 Minute ClockBnk Jerk + OHS1 Mile Run
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5 @ 70%5 Dbl KB Front Squats250m Banded RowFind 1 RM Clean and Jerk2+2 @ 85% OHS Max30 C&J 95/65
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5 @ 75%7 Strict Pullups1000m Row30 Snatch
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5 @ 80%12 PushupsDamper Setting 6WODSnatch30 Thrusters
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5 @ 83% *Adv - Weighted Pullups & HR PushupsTeam Series Workout #4Snatch DL + Hang Snatch + Snatch1200m Run
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5 @ 86%WOD100-cal. row, switch as needed20 C&J 135/95
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WODTeam Series Workout #3100 toes-to-bars, total- Work to heavy complex20 Snatch
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WODTeam Series Workout #2For time:20 Thrusters
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Partner WOD120 Double Unders 50 Synchronized Wall BallsClean and Jerk800m Run
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Team Series Workout #1- Each/relay30 Cleans 135/952 Squat Clean + Jerk10 C&J 155/105
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‘9-15-21120 C2B Pullups*50 Synchronized Wall Balls- Work to heavy complex10 Snatch
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Synchronized Thrusters 95/65- Alternaring sets of 1520 Cleans, 185/135 10 Thrusters
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Synchronized Bar Facing Burpees
120 Hang Power Snatches 95/6550 Synchronized Wall BallsPause Back Squat400m Run
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- Alternating sets of 1510 Cleans, 225/155Find Heavy Single*Both run. Only one lifts at a time
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120 Double Unders
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- Each/relayOR
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Scale reps, movement, and load as needed
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WOD
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4 Rounds
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400m Run
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30 Situps
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20 Burpees
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10 S2S
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