Thursday September 21, 2017

WOD:

15 min AMRAP

3, 6, 9…(cont. +3)

Unbroken power Snatch 75/55

10 bar facing burpee

Accessory/Not For time

Accumulate(work back and forth until done)

-120 medball lunges

-60 strict ring rows

Wednesday September 20, 2017

Lifting/Strength work

15 minutes

Power Snatch+OHS

Do not move feet between ps and ohs

WOD

27-21-15-9

Cal row

Box jump 24/20

Hspu

Easily make this a partner WOD if you would like. Just share the reps but you must hold a plank while other athlete is working.

Tuesday September 19, 2017

STRENGTH

Bench Press

4×10

After each of the 4 working sets do :30 of double bent over db row

15 min AMRAP

5, 10, 15, 20…

V-Up

Hollow rock

2 rope climb, 10 pull-ups, or 15 ring rows

Monday September 18, 2017

Lifting

2 squat cleans + 1 push jerk

Drop in between cleans. As weight gets heavier take about 15 seconds between first and second clean. And about 2 min between each set.

WOD:

12 minute AMRAP

12 front squats 95/65

12 push ups

12 jumping lunges

Run 200 m

Friday September 15, 2017

Workout

0-12:00

12 min to Find 1 rm high hang snatch

12:00-24:00

handstand walk practice

24-36:00

12 min EMOM

Even: 16 deadlifts 245/165

Odd: max Ring Dips, HSPU, or DB push press

At 36:00

run 800 m