August 7-11, 2017 | "Weekly Programming"

Monday, August 7, 2017
Skill:
Thruster - work up to a heavy single off of the floor
WOD:
4 rounds
~400 meter run
~12 Overhead Squats 115/75
~9 Toes to Bar

Tuesday, August 8, 2017
Skill:
Strict Press 5-4-3-2-1
WOD:
~25 Double Unders
~25 Kettlebell Swings 53/35
~25 Box Jumps 24/20''
~50 Double Unders
~50 Kettlebell Swings
~50 Box Jumps
~100 Double Unders (How ever many you get unbroken on this set is your score)

Wednesday, August 9, 2017
Skill:
Power Snatch
Work high, mid, low...1 rep from each position without dropping your bar. Work to a heavy set.
WOD:
EMOM 15
~10 Pushups
~10 Squats

Thursday, August 10, 2017
Skill:
Rack pulls with shrug at the top. Work to a heavy set of 5.
WOD:
12-6-3
~Muscle Ups (Guys = strict, Girls = kipping)
~Clean and Jerk 205/135

Friday, August 11, 2017
Partner WOD:
~60 Synchronized Burpees
~50 Ball Slams
~120 Situps
~100 Walking Lunges
~30 Pushups
~100 Double Unders
*Unless otherwise specified, only 1 partner can work at a time. Your partner will be chosen for you by random draw of the coach. Have fun!

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