Week of Sept 22

 In Sneak Peek

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
“SKILL”

Back Squat Max reps @ 90% of 1rm x 4 sets
“WOD”

For time:

50 Wall Balls

100 Double Unders

50 Wall Balls

100 Double Unders

“SKILL”

3 sec Snatch Pull into full snatch x 3-5 OHS
“WOD”

AMRAP 20:

15 Hang Power Snatch 75/55#

15 OHS 75/55#

Run 200m

rest 2 min

SKILL”

Push Press Max reps @ 90% of 1rm x 4 sets
WOD:

15-12-9

KBS Russian 73/53#

Burpee
rest as needed
2 sets 200m Prowler push 45/15 #

“SKILL”

WOD Prep
“WOD”

5 rounds for time:

400m Run

20 Toes to Bar

“SKILL”

3 sec Clean Pull into full Clean.Jerk Drive.Jerk
“WOD”

18 min AMRAP:

Max HSPU

40m Lunge

rest 2 min

“SKILL”

Deadlift Max reps @ 90% of 1rm x 4 sets
“WOD”

For time:

30 C2B Pull-ups

50 Def Push-ups

70 Goblet Squat

800m Run

SKILL”

Wod Prep
“WOD”

AMRAP 22:

50 Burpees

50 Box Jump overs:

50 Wall Ball Ab Throws to 5ft target

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