Week of 9/18
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MondayTuesdayWednesdayThursdayFridaySaturday
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9/189/199/209/219/229/23
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SkillStrengthSkillStrengthStrengthMemorial WOD
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5 RoundsBack Squat Row8 Minute EMOMBnk Jerk + OHSSteven K
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6 Strict Pullups5x5 @ 65%250m Banded Row1 DL + 1 HC + 1 Jerks2+2 @ 85% OHS Max30 Power Cleans 135/95
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6 Pushups1000m Row- Start @ 80% of C&J30 HSPU
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6 Tempo Air SquatsWODDamper Setting 8- Adjust as neededSnatch30 Pullups
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- Slow Down100 Air SquatsSnatch DL + Hang Snatch + Snatch30 WB 20/14
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- Pause in Bottom80 Hollow RocksWODWOD30 Ring Dips
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- Controlled Up60 Pushups5 Rounds3 Rounds- Work to heavy complex30 KBS
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- Keep tension!!40 Pullups
20 Alternating DB Snatches 50/35
20 Push Press 115/75400m Run After Each Movement
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20 DB Thrusters 50/3520 Box Jumps 24/2050 Double UndersClean and Jerk
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WOD20 DB Situps*400m Run2 Squat Clean + Jerk
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15 Minute AMRAP*Hold DB any way. Scale w/WB.- Work to heavy complex
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10 Snatch 95/65Cashout
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10 Bar Over Burpees5 RoundsPause Back Squat
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200m Run10 DB Bench PressFind Heavy Single
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10 Bicep Curls
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20 Hollow RocksOR
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WOD
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1 Mile Sled Push/Sled Pull
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