Week of 9/11
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MondayTuesdayWednesdayThursdayFridaySaturday
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9/119/129/139/149/159/16
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SkillStrengthSkillStrengthStrengthSkill
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5 RoundsBack Squat Row8 Minute EMOMBnk Jerk + OHSKipping HSPU
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6 Strict Pullups4 @ 70% 250m Banded Row2 DL + 1 HC + 1 Jerks1 + 1
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6 Pushups4 @ 75%500m Row- Start @ 75% of C&J- Work up to heavy complexPartner WOD
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6 Tempo Air Squats4 @ 80%Damper Setting 6- Adjust as needed25 Minute AMRAP
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- Slow Down4 @ 85%Snatch400m Run
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- Pause in Bottom4 @ 90%WODWOD3 Snatch DL + Hang Snatch + Snatch4 Rounds Cindy (alternate)
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- Controlled Up3 Rounds10-8-6-4-220 Squat Cleans 135/85
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- Keep tension!!WOD800m RunBear Complex 115/80- Work to heavy complex
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10 Snatch 95/6550 Situps3 Bar MU after each round
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WOD25 Bar Over Burpees35 R. KBS 53/35- Scale to 8 Pullups and 8 DipsClean and Jerk
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4 Rounds8 Snatch 115/7520 Russian Twists 20/14 WB2 Squat Clean + 2 Jerks
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400m Run20 Bar Over Burpees- 30 Minute CapCashout- Work to heavy complex
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10 T2B6 Snatch 135/85
- Scale distance, weight, or reps as needed
5 Rounds
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20 Box Jumps15 Bar Over Burpees10 DB Bench PressBack Squat
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30 Double Unders4 Snatch 155/10510 Bicep Curls5x5 @ 75% + 10
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- 20 Minute Cap10 Bar Over Burpees20 Hollow Rocks
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2 Snatch 185/125OR
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5 Bar Over Burpees
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- Power or Squat SnatchWOD
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5 Rounds
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Cashout200m Sled Push
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Christmas Abbott Abs100m Farmer's Carry
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50m Tire Flip
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