Friday 09.23.2016

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

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

GP WOD:
“Partner Glen”
30 clean and jerks 135/95#
Run 1 mile (together)
10 rope climb
Run 1 mile (together)
100 burpees

Open WOD:
“Glen”
30 clean and jerks 135/95#
Run 1 mile
10 rope climb
Run 1 mile
100 burpees

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Thursday 09.15.2016

Overhead Squat
4x 15
ascending
do not fail!

GP WOD:
EMOM 10 (alternating)
5 T&G Power snatch AHAP
6 Dips

Open WOD:
EMOM 10 (alternating)
5 T&G Power snatch AHAP
3 MUs

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Wednesday 09.14.2016

Strength
Deadlift Week 3
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95% (Rule of 6)

GP WOD:
21-15-9
DB Push Press 25/15#
Hollow Rocks

Open WOD:
21-15-9
DB Push Press AHAP
Hollow Rocks

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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

Thanks Joe Schnebelen  for posting this amazing picture.
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