September 11-15 | "Weekly Programming"


Monday, September 11, 2017
Skill:
Front Squat
3 at 70%
3 at 75%
3 at 80%
2 at 90%
WOD:
"Never Forget 9/11"
9 Rounds
~200 meter run
~11 Toes to Bar
~11 Double Unders
~2 Muscle Ups
Today's workout is in memory of 9/11. The 9 rounds and 11 reps represent the date on which this tragedy occured. The run represents all those who ran selflessly to assist and aid those who were hurt and injured..and in some cases, ultimately gave their life in the line of service. The 2 muscle ups represent the Twin Towers. Please scale this workout as needed. Always remember, never forget...

Tuesday, September 12, 2017
Skill:
Deadlift
3 at 65%
3 at 70%
3 at 75%
3 at 80%
WOD:
"Elizabeth"
21-15-9
~Cleans 135/95
~Ring Dips

Wednesday, September 13, 2017
Skill:
~20 Snatch Balance 115/75
WOD:
20 Minute AMRAP
~15 Kettlebell Swings 53/35
~15 Box Jumps 24/20
~15 Sumo Deadlift High Pull with KB
~15 Pushups
~1 Mile Run

Thursday, September 14, 2017
Skill:
1 Power Clean + 2 Front Squats + 1 Jerk
15 Minute Ladder. Start at 115/75 and work your way up.
WOD:
3 Rounds
~20 Overhead Lunges 115/75
~25 Situps
~30 Wall Ball 20/14

Friday, September 15, 2017
From 8 am to 10 am there will be an Olympic Weightlifting seminar coached by Waylon.
For all other class times, your workout will be to run a 5K for time!



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