Training October 1st – 7th

SUNDAY

Sunday Fun Day!

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Warmup:

400m Run

10 Kettlebell Snatches Right @ 53/35#

400m Run

10 Kettlebell Snatches Left

400m Run

-then-

“Snatch ‘n’ Grab”

8 Sprint Rounds:

-5 Kettlebell Snatches @ 53/35#

-Place Kettlebell Upright in Marked Area on Ground

-Turn Around

-50yd Sprint

Rest as directed by coach.

*Alternate arms each round on Kettlebell Snatch. Round 1: right. Round 2: left…

TUESDAY

3 Rounds for Time:

400m Run

21 Kettlebell Swings @ 53/35#

12 Pullups

*Time Cap: 18 min

*Compare to July 17th 2017

WEDNESDAY

“Power Play”

EMOM10

1 Power Clean

Climb in weight to find a heavy single for the day.

-then-

AMRAP 7

1 Power Clean @ 155/105#

30 Double Unders

2 Power Cleans

30 Double Unders

3 Power Cleans

30 Double Unders…

*Continue until 7 minutes is up.

THURSDAY

“Fins Out”

4 Rounds for Quality, Not Time:

10 Close Grip Pushups

15 Dumbbell Bent Over Rows, each (50/35)

20 Strict Presses (empty barbell)

25 Banded Pull Aparts

30 Sit-Ups

*Time Cap: 30 min

FRIDAY

“Kickstand”

AMRAP 15

20/15 Cal Row

15 Toes to Bar

12 Reverse Lunges @ 115/75#

9 Ring Dips

*Rx+: Strict Ring Dips

SATURDAY

“Diane”

21-15-9

Deadlifts @ 225/155#

Handstand Pushups

*Time Cap: 15 min