THURSDAY 9/21/17

5×2 Snatch Balance – work up to a heavy double

Every 2 minutes for 14 min Squat Snatch
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
*Set 6 – 1 rep @ 85%
*Set 7 – 1 rep @ 90%
*Set 8 – 1 rep @ 90%

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TUESDAY 9/19/17

6 min emom (get heart rate up)
30 du’s
10 burpees

WOD:
5 2-minute rounds of:
25\20-cal. row (1:15 max time allowed)
Jerks 185/135, max reps
RX + 205/145
2 min rest between rounds

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MONDAY 9/18/17

3 Rounds at Trainers Pace
5 kipping swings or 5 small butterfly circles and then 5 pullups
5 slow squats and then 5 fast squats technique should not change
5 Ring dips or box dips if they cannot do them in a red band

WOD:
Skills Test

Max effort Pullups – must complete level 6 before moving to C2B
Max effort Ring Dips –
Max effort Squats – must complete level 4 before moving to level 5

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THURSDAY 9/14/17

Every 2 minutes for 14 min Back Squat
*Set 1 – 5 reps @ 60%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 70%
*Set 4 – 3 rep @ 75%
*Set 5 – 2 rep @ 80%
*Set 6 – 1 rep @ 85%
*Set 7 – 1 rep @ 90%

every 3 minutes for 12 minutes:
250m Row
10 Situps
20 second HS hold
* Don’t work past 2:30 each round
*Advanced athletes can work on freestanding HS hold

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“THE CHIEF” 9/12/17

“The Chief”
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Rest 1 minute
Repeat 5 times
Start each 3-minute cycle where you left off on the previous cycle. Count total rounds and reps completed.

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MONDAY 9/11/17

For Time:
3 rounds:
50m sprint directly into 50m jog
Rest approx 30 seconds after each set
2 rounds:
100m sprint directly into 100m jog
Rest approx 1 minute after each set
3 rounds:
50m sprint directly into 50m jog
Rest approx 30 seconds after each set

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SATURDAY TEAM WOD 9/9/17

Race against your partner
Partner A runs while Partner B does ME reps then switch.

135/95
100m run- ME Deadlifts
200m run- Push Jerks
400m run- Pullups
400m run- Situps
200m run- Cleans
100m run- Push Press

Mobility Class after WOD

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