Monday September 11, 2017
WOD: 9/11 Operation Vigilance Max effort rope climbs Run 200m 16 box step up (12”) 10 burpees Work in teams so that someone is always climbing the rope **Record total number of climbs
Friday September 8, 2017
Strength: Jerk progression: Press Push press Push jerk Jerk no dip (split) Split jerk WOD: 3X 40 Double unders 20 Box jumps (24/20) 10 thrusters (95/65)
Thursday September 7, 2017
Strength: 5 sets of 2 snatch grip push press + 3 overhead squat WOD: 40-30-20 Wall ball (20/14) Kettle bell swing (53/35)
Wednesday September 6, 2017
Strength: 5, 3, 3, 2, 5 deadlift (add weight each set) 5, 3, 3, 2, 5 floor press (add weight each set) WOD: Death by rowing for calories EMOM, Row 10 calories on the first minute, add one calorie each minute until you fail to make the required number of calories
Tuesday September 5, 2017
Strength: Clean Progression: Front squat (1/4, ½, full) Clean pull (hip, mid thigh, above knee, below knee) Tall cleans (1/4, ½, full) WOD: 3X 15 Chest to bar pull ups 20 burpees 15 power cleans (95/65)