Tuesday September 27, 2016
Strength: 4 front squat + 16 back squat No rest between the 20 squats Add 5# to last time (everyone) WOD: 8:00 AMRAP 5 burpees 4 thrusters (135/95) 30 double unders
Monday September 26, 2016
Strength: 12:00 EMOM Every 2:00 do 1 clean from hip, 1 clean from above the knee, 1 front squat, and 1 jerk **full squat on all cleans (working on speed under the bar), work up in weight each round (as long as you were successful in previous round) WOD: Nancy 5X 400 m run 15…
Bonus 9/19-9/23 Regionals 2011.4
Bonus WOD: Regionals 2011.4 For time: 100 Pull-ups 100 Kettlebell swings (53 / 35 lbs) 100 Double-unders 100 Overhead squats (95 / 65 lbs) Notes Athletes will start on the ground below their pull-up bar. At Go, they will jump to their bar. Any jumping before the Go will result in a false start. This workout is…
Friday September 23, 2016
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: 10 minute AMRAP 10 burpees 10 wall balls (20/14) 10 box jumps (24/20) 10 deadlifts (225/155)
Thursday September 22, 2016
Strength: 5 front squat + 15 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: 21 handstand push ups 42 double unders 15 chest to bar pull ups 30 double unders 9 toes to bar 18 double unders…