Week of Oct 22nd

Week of Oct 22, 2018
Week 2 of 6 - New Squatting Set

Monday:
Strength: Back Squat 5x7 @75%

WOD:  10 Rounds

1 Power Snatch
1 Hang Snatch
1 Squat Snatch

*During warm-up find a heavy weight that you can do all 3 movements at*

Fitness:
1 Power Clean
1 Hang Power Clean
1 Squat Clean

Tuesday:
Strength: Deadlift 5x2 @80% + 5lbs from last week

WOD: The Chief

Max rounds in 3 minutes of:
3 Power Cleans, (135/95)
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

Wednesday:
Strength:  Push Press 5x3 @80% + 2lbs (white weights)

WOD:
10 X 300m Sprints on Rower or 5 X .6km on the AAB
1min rest between rounds
Thursday:

Strength: Front Squat 5x7 @75%

WOD: 7 Rounds

7 Burpee Box Jump Overs (24/20”)
7 Push Jerk (135/95)
7 Pullups

Fitness:

7 Burpee Box Step Overs (24/20”)
7 Push Jerk (85/55)
7 Pull-ups or Supine Ring Pulls

Friday:
Strength: Bench
1 set of 5 @65%
1 set of 5 @75%
1 set of 5 @85%

WOD: 12-9-6-3
Squat Clean Thruster (cluster) (115/80)
RX+: Ring Muscle-up
RX: Burpee Pull-up

Fitness:
12-9-6-3
Thrusters (85/65)
Pull-ups or Supine Ring Pulls

Saturday - Teams of 3
Teams of 3
For Time (30 Minute Cap):
50-40-30-20-10:
Calorie Row
Burpee Box Jumps (24/20)

Directly Into…

50-40-30-20-10:
Toes to Bar
DB Power Snatches (50/35)

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