Week of Sept 10th

Week of Sept 10th, 2018
Week 4 of 4 - LAST week for our strength set “volume"

Monday:
Strength: Squat Cleans - complete 20 reps at the same weight

WOD: 3 Rounds for Time
3 Rope Climbs
10 TTB
21 OH Plate Lunges (45/25)
200m run

Fitness:
9 Pull-ups
10 K2E
21 OH Plate Lunges (25/10)
200m run

Tuesday:
Strength: Deadlift 10 x 3

WOD:
EMOM 16min
min 1 - 10 HR Pushups + 20 DU’s
min 2 - max cal row

Fitness:
min 1 - 10 HR Pushups + 40 SU’s
min 2 - max cal row

Wednesday:
Strength: Snatch - complete 15 reps at the same weight

WOD: 3 Rounds
20 DB Push Jerk (50/35)
50 Double Unders
20 Weighted Step-ups (24/20)
50 Double Unders

Fitness:
20 DB Push Jerk (35/15)
50 SingleUnders
20 Step-ups (24/20)
50 SingleUnders

Thursday:
Strength: “Get your Goat” - Pick a weakness and let’s work on it for the next four weeks! Get that Goat!

WOD:
“Nancy”
5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)

Fitness:
200 Meter Run
15 FrontSquats (75/55)

Friday:
Strength: Bench 10x3 w 3 pullups each round

WOD:
AMRAP 15
30 Deadlifts (135/95)
15 Pull-ups
30/20 Calorie row

Fitness:
30 Deadlifts (95/55)
15 Ring Pulls
20/15 Calorie row

Saturday:
Teams of 3 - AMRAP 27min
90/75 Cal row
90 box jumps
90 DB power snatch (50/35)
90 TTB

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