Monday October 3, 2016
Strength: 3 front squat + 17 back squat No rest between the 20 squats Add 5# to last time (everyone) WOD: Kelly 5X 400m run 30 box jumps (24/20) 30 wall balls (20/14)
Bonus 9/26-9/30 Regionals 2011.5
Bonus WOD: Regionals 2011.5 For time: “Amanda” 9-7-5 reps for time of: Muscle-up Squat snatch (135 / 95 lbs) 15 minute time cap Notes: Athletes will perform 9 muscle-ups then 9 snatches, then 7 muscle-ups and 7 snatches, then 5 muscle-ups and 5 snatches. Athletes will begin standing under the rings. At Go, they will jump…
Friday September 30, 2016
Strength: 6 x 3 deadlift – add weight each set 6 x 2 turkish get ups (1 per side) WOD: 4X 6 power clean (135/95) 6 jerk (135/95) **Do 5 air squats at the top of each minute
Thursday September 29, 2016
Strength: 4 front squat + 16 back squat (same as Monday if 1RM back squat is <200, add 5# to Monday if 1RM is >200) No rest between the 20 squats WOD: Row 500m 30 walking lunge steps 30 pull ups 30 kettlebell swings (53/35) 30 wall balls (20/14) 30 hand release push ups
Wednesday September 28, 2016
Strength: 5×3 snatch grip push press from behind the neck Then 5:00 EMOM 1 snatch (full squat) per minute WOD: 27-21-15 deadlift (225/155) box jumps (24/20)