October 2 - 6, 2017 | "Weekly Programming"

Monday, October 2, 2017
Skill:
1 Power Clean + 2 Front Squat + 1 Jerk
6 complexes, increase weight each round
WOD:
"Helen"
Three Rounds
~400 meter run
~21 Kettlebell Swings
~12 Pullups

Tuesday, October 3, 2017
Skill:
Strict Press 4-3-2-1 then,
Snatch Balance 1-2-3-4 (Same weight)
WOD:
~21 Hang Snatch 115/75
~21 Ring Dips
~50 Double Unders
~15 Hang Snatch
~15 Ring Dips
~50 Double Unders
~9 Hang Snatch
~9 Ring Dips

Wednesday, October 4, 2017
Skill:
Deadlift 5-4-3-2-1 at 80% 1RM
WOD:
15 Minute AMRAP
~10 Wall Ball 20/24
~9 Pushups
~8 Alternating Lunges
~7 Burpees
~6 Goblet Squats 53/35
~5 Handstand Pushups
~4 Strict Pullups
~3 Broad Jumps
~200 meter run
~1 Muscle Up

Thursday, October 5, 2017
Skill:
High Hang Power Clean -2
Mid Hang Clean - 4
Low Hang Clean -6
Three cycles (135/95)
WOD:
Death by Burpee Box Overs 24/20"...one minute 1, do 1...minute two, do 2...so on and so forth until you cannot complete the reps in the specified minute.

Friday, October 6, 2017
Today's WOD will be outside...dress accordingly!
WOD:
From minute 0-2:00 (AMRAP)
~20 meter sprint
~15 Kettlebell Swings
From minute 2:00-4:00 (AMRAP)
~20 meter sprint
~15 Air Squats
From minute 4:00-6:00 (AMRAP)
~20 minute sprint
~15 Pushups
From minute 6:00-8:00 (AMRAP)
~20 meter sprint
~15 Mountain Climbers
From minute 8:00-10:00 (AMRAP)
~20 meter sprint
~15 Burpees
From minute 10:00-12:00 (AMRAP)
~20 meter sprint
~15 Jumping Lunges
From minute 12:00-14:00 (AMRAP)
~20 meter sprint
~15 High Knees
From minute 14:00-16:00 (AMRAP)
~20 meter sprint
~15 Med Ball Cleans 20/14



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