SUNDAY
Sunday Fun Day!
3 pm Surprise WOD
MONDAY
Back Squat 3 sets x 5 reps @ add +10/+5 lb to last week
-then-
Glute Ham Raises
3 sets x 8 reps
Hold a 5-25# plate against your chest if you can.
TUESDAY
Find a 1RM Weighted Pullup
or
Scaled:
EMOM for 10 Rounds
1 Partner Assisted Pullup
-then-
Partner WOD
For time:
Row 250/225/200 Calories
One rower per team. Switch out partners as desired.
20 min cutoff.
WEDNESDAY
Shoulder Press
3 sets x 5 reps @ add +5/+3 lb to last week
-then-
21-15-9
Power Snatches @ 135/85#
Ring Dips
Rx+: Strict Ring Dips
*20 min Cutoff
THURSDAY
Skill Work on Linking Toes to Bar
-then-
7 Rounds
In 2 min
ME Unbroken TTB
12 Unbroken Wall Ball Shots @ 20/14#
*Scored by total TTB.
FRIDAY
Deadlift
2 sets x 5 reps @ add +10/+5-10 lb to last deadlift Friday
-then-
Deadlift Assistance Exercises:
EMOM 6
1st min: 8 Stiff-legged Deadlifts @ moderate
2nd min: AMRAP Bent Over Rows @ moderate
SATURDAY
10 min to work up to a heavy Clean and Jerk
-then-
AMRAP 20
15 Clean and Jerks @135/95
Rest 1 minute
15 Clean and Jerks @155/105
Rest 1 minute
15 Clean and Jerks @185/115
Rest 1 minute
15 Clean and Jerks @225/125
Rest 1 minute
15 Clean and Jerks @245/135
Rest 1 minute
15 Clean and Jerks @265/145
*Power or full clean is acceptable. Push or Split Jerk is acceptable.
*Mainsite: 9/11/15
*Compare to Oct 1st, 2015