Week of 9/4
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MondayTuesdayWednesdayThursdayFridaySaturday
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9/49/59/69/79/89/9
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SkillStrengthSkillStrengthStrengthSkill
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5 RoundsBack Squat Row8 Minute EMOMBnk Jerk + OHSKipping HSPU
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5 Strict Pullups4 @ 70% 250m Banded Row3 DL + 2 HC + 1 Jerks1 + 2
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5 Pushups4 @ 75%500m Row- Start @ 70% of C&J- Work up to heavy complexPartner WOD
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10 Air Squats4 @ 80%Damper Setting 8- Adjust as needed25 Minute AMRAP
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4 @ 85%Snatch400m Run
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WOD4 @ 88%WODWOD3 Snatch DL + Hang Power Snatch + Hang Snatch + Snatch4 Rounds Cindy (alternate)
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"Linda"800m RunHelen20 Squat Cleans 135/85
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10-1WOD5 Rounds3 Rounds- Work to heavy complex
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Deadlift 1.5 BW3 Rounds15 Burpees400m Run
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Bench Press BW20 Box Jump Overs 24/2030 Double Unders21 KBS 53/35Clean and Jerk
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Squat Clean 0.75 BW30 Wall Balls 20/14Then, 800m Run12 Pullups3 Squat Clean + 2 Jerks
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- Scale weight40 Situps - Work to heavy complex
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- Scale to power cleanAdvanced
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KBS 70/53Back Squat
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Advanced:C2B Pullups5x5 @ 75% + 5
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Iron Triathlon
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1-20 of above OR
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"Annie"
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50-40-30-20-10
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Double Under
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Situp
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