March 20 - 24, 2017 | "Weekly Programming"

Monday, March 20, 2017
Skill:
Back Squat
5x70%, 5x80%, 5x90%, 5x80%, 10x70%
WOD:
"Jonesworthy"
Air Squat            80-64-48-32-24-12
Kettlebell Swings 40-32-24-16-12-6
Pullups               20-16-12-8-6-3

Tuesday, March 21, 2017
Skill:
Press to Jerk series
Work up to 3 x heavy strict press, progress through to 3 x heavy push press, progress through to 3 x heavy push jerk.
WOD:
EMOM 20
1. 3 Power Clean 205/155
2. 10 Chest to Bar Pullups
3. 12 Box Jumps 24/20''
4 Rest
Repeat

Wednesday, March 22, 2017
Skill:
Turkish Get Up 45/35 bar
4x4x4x6 for familiarization
WOD:
5 Rounds
~8 Turkish Getups
~2 Rope Climbs
~12 Toes to Bar
~2 Rope Climbs

Thursday, March 23, 2017
Skill:
Thrusters - work up to a heavy 3 rep
WOD:
21-15-9-6
~Thruster 95/75
~Front Rack Step Up 24/20''
~Ring Dips
~400 meter run after each set 

Friday, March 24, 2017
"17.4"

After the last heat on Friday night, we will stick around for some food and fellowship. Please come out and cheer on the athletes and bring a main dish and either a side, dessert,  or drinks to share.

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