No 9am class on the following dates:
Wed 9/28, Thurs 9/29, Fri 9/30
Wed 10/5, Thurs 10/6, Fri 10/7

Strength
Back Squat for load:
#1: 5 reps @ 75%
#2: 3 reps @ 85%
#3: 1 rep @ 95%

EMOM 12 min:
even: 1 snatch
odd: 3 clean and jerk

Use same weight for snatch and C&J, can increase weight for next set. These are squat snatches and squat cleans. Modify with the power version.

 

 

 

 

 

Rest Day

 

 

 

 

 

 

 

No 9am class on the following dates:
Wed 9/28, Thurs 9/29, Fri 9/30
Wed 10/5, Thurs 10/6, Fri 10/7

For time:

 

Buy In: 400m run together, then
21-15-9
PVC Thrusters
Burpees

Partner A completes 21 thrusters while Partner B holds a plank. Athletes must be 100ft apart (on opposite sides of the gym). Once Partner A completes 21 thrusters, sprint to tag Partner B and replace them in a plank. Partner B sprints to the other end of the gym to complete the 21 thrusters.

 

DT
Five rounds of:
12 Deadlift 155/105
9 Hang power clean 155/105
6 Push jerk 155/105


Mob WOD/Core

Min 1: ring tuck hold (15-20 sec)
Min 2: Couch stretch R leg
Min 3: Couch stretch L leg
Min 4: ring tuck hold 15-20 sec

12 min AMRAP
100m kb farmer carry (switch hands at 50m mark)
16 KBS 53/35
8 goblet squats 53/35
4 CTB pull ups

 

 

Tabata Bird Dog

 

Mob WOD

Pretzel stretch 1 min each side

 

 

Pull-ups (Strict): Max Reps


Every 5 minutes for 4 rounds:
400m sprint
10 burpees

Score=time for each round