July 31 - Aug 4 | "Weekly Programming"

Monday, July 31, 2017
HAPPY 41st BIRTHDAY COACH WAYLON!!!!!
Skill:
EMOM 7
1 Snatch + 2 Hang Snatch + 2 Overhead Squat (increase load movement)
WOD:
"Payne Train"
~41 Burpees
~15 Snatch (Comp 135/95 RX 115/75)
~15 Clean and Jerk
~10 Snatch (Comp 155/105 RX 135/95)
~10 Clean and Jerk
~5 Snatch (Comp 185/125 RX 155/105)
~5 Clean and Jerk
*Snatches are full, clean and jerk may be power.

Tuesday, August 1, 2017
Skill:
2 Mile Run or Row FT and 41 burpee box jumps due to James Miller making fun of Waylon's age yesterday
WOD:
"Cindy"
AMRAP 20
~5 Pullups
~10 Pushups
~15 Squats

Wednesday, August 2, 2017
Skill:
Deadlift - work up to a heavy 3 rep
WOD:
21-15-9
~Box Jump Overs 30/24"
~Deadlift 185/135
~Ring Dips

Thursday, August 3, 2017
Skill:
Bench Press
5-5-3-3-1-1
WOD:
"Annie"
50-40-30-20-10
~Double Unders
~Situps

Friday, August 4, 2017
Skill:
Back Squat
5x70%
3x80%
5x75%
1x85%
WOD:
AMRAP 20
~25 Thrusters 95/65
~25 Toes to Bar
~25 Handstand Pushups
~25 Pistols

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