Monday, Sept 27
STRENGTH
10 x 90 second rounds, increase load each round
pause front squat + front squat
WOD
10-8-6-4-2
1-arm DB hang clean and jerk, 50/35
box jumps, 24/20
Tuesday, Sept 28
WOD: SNATCH CHIEF (see 09.29.20)
5 rounds, 1 minute rest between rounds
AMRAP in 3 minutes
3 power snatch, 115/75
6 push ups
9 air squats
Wednesday, Sept 29
WOD (see 09.30.20)
for max meters
row 1 minute
rest 30 sec
row 2 minutes
rest 1 minute
row 3 minutes
rest 90 seconds
row 4 minutes
rest 2 minutes
row 3 minutes
rest 90 seconds
row 2 minutes
rest 1 minute
row 1 minute
Thursday, Sept 30
WOD
5 x 2 minute rounds, 1 minute rest between rounds
20 DU’s, max reps wall ball shots, 20/14
20 DU’s, max reps slam balls, 30/20
20 DU’s, max reps DB push press, 45/30
20 DU’s, max reps KB SDHP, 55/40
20 DU’s, max reps DB bench press, 45/30
Friday, Oct 1
STRENGTH/WOD
EMOM for 20 minutes (rotate to a different station each minute)
a) 5 chest to bar pull ups
b) 5 power cleans, 75-85%
c) 5 ring dips
d) 20 sec assault bike, cal.
