Thursday September 15, 2016
Strength: 6 front squat + 14 back squat (same as Tuesday if 1RM back squat is <200, add 5# to Tuesday if 1RM is >200) No rest between the 20 squats WOD: 3X 8 strict pull ups 10 power cleans (135/95) 30 burpees
Wednesday September 14, 2016
Strength: 4 x 5 deadlift 4 x 5 overhead ball slams WOD: 4X ME push press (135/95) 30 double unders (10 minute time cap)
Tuesday September 13, 2016
Strength: 6 front squat + 14 back squat (add 5# to last week if 1RM back squat is <200, add 5# to Friday if 1RM is >200) No rest between the 20 squats WOD: 5X :30 hollow body rocks :30 rest :30 jumping lunges :30 rest :30 russian twists (BW) :30 rest
Monday September 12, 2016
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 182 climbs required to climb the height of both towers
Bonus 9/5-9/9 Regional 2011.2
Regionals 2011.2 Thruster Ladder Women Weights (lbs): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185 Men Weights (lbs): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295 Notes Athletes will have 20 seconds to take the first barbell from the ground and…