28
09
2017

Friday: September 29, 2017

Strength: 4 sets of 10 GHD Sit Ups/ Abmat Sit Ups Push Ups Turkish Get Ups (5 each arm alternating) WOD: 8min AMRAP 4 Power Snatch 115/85# 8 Lateral Burpees Over the Bar Rest 2mins 6min AMRAP 3 Power Snatch 135/95# 6 Lateral Burpees Over the Bar Rest 1min 3min AMRAP 2 Power Snatch 155/105# 3 Lateral...

26
09
2017

Wednesday: September 27, 2017

Strength: Snatch Grip Deadlift 4 sets of 5 AHAP All 4 at same weight Weight should be at least 125% of 1RM snatch WOD: 18min EMOM Min 1 – 5 Bar MU’s Min 2 – 10 Deadlift 225/175# Min 3 – 15 Barbell Shrugs 225/175#

21
09
2017

Friday: September 22, 2017

WOD: “Keith” 35min EMOM Min 1 – Row for Cals Min 2 – Handstand Hold (Toes and Nose on Wall Only) :30 =1 rep Min 3 – Goblet Squats 35/25# Min 4 – Air Bike Cals Min 5 – Thrusters 95/65# Min 6 – Rest 1 min