August 21-25, 2017 | "Weekly Programming"

Monday, August 21, 2017
Skill:
Front Squat 5x5 at 75% 1RM
WOD:
"Solar Eclipse 304"
17 Minute AMRAP
~8 Power Cleans 155/95
~21 Wall Balls 20/14
~38 Double Unders
8/21/17 38 years since the last eclipse :)

Tuesday, August 22, 2017
Skill:
Overhead Squat 5-4-3-2-1-1-1 (work to a heavy single)
WOD:
"Helen"
3 rounds
~400 Meter Run
~21  Kettlebell Swings 53/35
~12 Pullups

Wednesday, August 23, 2017
Skill:
Bench Press 5x5 heavy
WOD:
Start with 800 meter run, then:
3 rounds of:
~21 Goblet Squats
~15 Toes to Bar
~9 Wall Walks
End with 800 meter run

Thursday, August 24, 2017
Skill:
Barbell complex = 1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat x 5.
5 complexes with increasing load.
WOD:
AMRAP 10
~Power Snatch 95/65
~Box Jumps 24/20
Start with 1 rep for round one, 2 reps for round 2..so on and so forth...

Friday, August 25, 2017
Partner WOD:
"Manion"
7 Rounds
~400 meter run
~29 Back Squats 135/95
Reps can be split but both partners run.

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