September 5-9th, 2016 | "Weekly Workouts"

Friday, September 9
WOD:
Run a 5K!!



Thursday, September 8
WOD:
Back Squat 5x3
First set will start at 80%.
Rest 2 Minutes between sets.
This workout will take up the whole hour.
Let's PR!

Wednesday, September 7

Skill:
Power Snatch Work - 100 reps
*Coach will lead you through progressions*
WOD:
21-15-9
~Handstand Pushup
~Ring Dip
~Pushup
~Medicine Ball Cleans 20/14
~Double Unders
*If you are unable to maintain at least 3 consecutive RX reps for the HSPU or ring dips, you must scale them.*

Tuesday, September 6

Skill:
Pullups 3x10 (Do 5 strict each set)
Dips 5x5 (Do 2 strict each set)

WOD:

Thruster Ladder
~30 Thruster 45/35
~20 Thruster 95/65
~15 Thruster 115/75
~10 Thruster 135/95
~5 Thruster 155/105
~3 Thruster 185/125
*Your score is time of EACH round, so keep track!*

Monday, September 5 (Labor Day)
We will have ONE class today at 10 am with Coach Jason Smith!
Skill:
Clean

WOD:
To be announced! :)

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