June 5 - 9, 2017 | "Weekly Programming"

Monday, June 5, 2017
Skill:
Back Squat
5,5,4,3,2,1 to a heavy single
WOD:
4 rounds
~50 Double Unders
~200 meter run
~10 Body Blasters (1 burpee, 1 pullup, 1 knees to elbow)

Tuesday, June 6, 2017
Skill:
Deadlift 5,5,4,3,2,1
WOD:
AMRAP 10
~5 Clean and Jerks 135/85
~5 Muscle Ups (ring or bar)

Wednesday, June 7, 2017
Skill:
Snatch Complex x 10
1 snatch + 2 hang snatch + 1 OHS)
WOD:
"Annie Runs a Mile"
50-40-30-20-10
~Double Unders
~Situps
*Run 400 meter after each round but not after the round of 10.

Thursday, June 8, 2017
Skill:
Bench Press 5,5,4,3,2,1
WOD:
21-15-9
~Hang Snatch 95/65
~Handstand Pushups

Friday, June 9, 2017
Partner Chipper!!
~100 Kettlebell Swings 53/35
~400 meter run
~80 Thrusters 65/45
~400 meter run
~60 Burpees
~400 meter run
~40 Pullups
*Reps can be split between partners. Both partners run.

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