February 27 - March 3, 2017 | "Weekly Programming"

Monday, February 27, 2017
Skill: (15 Minutes)
Clean - as heavy as possible
WOD:
21-15-9
~Sumo Deadlift High Pull 95/75
~Toes to Bar
~25 Double Unders (between each round)
~200 meter run (between each round)

Tuesday, February 28, 2017
Skill:
Strict Press 3 sets at 75%
as many reps as possible
WOD:
10-9-8-7-6-5-4-3-2-1 (NFT)
~Power Snatch
~Overhead Squat
Score is weight you work up to for your final rep

Wednesday, March 1, 2017
Skill:
20 minutes to kill your goat (work on your weakness!)
WOD:
12 Minute AMRAP
~5 Pullups
~10 Pushups
~15 Goblet Squats
5 Minute AMRAP
~10 Box Jump 24''/20''
~5 Burpees
12 Minute AMRAP
~5 Thrusters 115/75
~10 Dips

Thursday, March 2, 2017
WOD:
~1,000 meter row
~25 Push Press 115/75
~50 Med Ball Cleans 20/14
~25 Box Overs 24''/20''
~50 Situps
~25 Snatch 115/75
~50 Lunges
~25 Wall Ball 20/14
~50 Kettlebell Swings 53/35
~25 Burpees
~100 Double Unders

Friday, March 3, 2017
(To be determined)


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