Front Squat
7-7-7-7-7
ascending
GP/ Open WOD:
4x 500m row
Rest as needed
Thursday 09.22.2016
Strength:
Every 2 minutes for 12
1 Muscle Snatch
2 Power Snatch
3 Squat Snatch
*ascend if possible
GP WOD:
50-40-30-20-10
Walking lunge steps
Sit-up
Open WOD:
50-40-30-20-10
Walking lunge steps
30-25-20-15-10
GHD sit-up
Wednesday 09/21/2016
5 Sets (NFT)
5 Sumo DL AHAP
5 Box Jump AHAP
Go straight from SDL to Box Jump. Rest as long as needed between sets.
GP WOD:
AMREP
30 work : 30 rest
Double-under attemps for 15 minutes
Open WOD:
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Double-unders
Tuesday 09.20.2016
Monday 09.19.2016
5 Sets Not for time:
8 DB Bench press
ascending load
5 Weighted Strict Pull-ups
(db, kb or plate)
GP/Open WOD:
2 K Row
Saturday 09.17.2016
Thursday 09.15.2016
Wednesday 09.14.2016
Tuesday 09.13.2016
Monday 09.12.2016
Strength
Back Squat Week 3
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95% (Rule of 6)
GP WOD:
4 RFT
10 HSPU
15 Calorie Row
20 KB Swing 53/36#
Open WOD:
4 RFT
10 HSPU
15 Calorie Row
20 KB Swing 72/53#
Thanks