October 9 - 13, 2017 | "Weekly Programming"

Monday, October 9, 2017
Skill:
Front Squat
10 at 70%
8 at 75%
6 at 80%
4 at 85%
2 at 90%
WOD:
"Kara-Grace"
~50 Wall Balls 20/14
~10 Clean and Jerk 135/95
~40 Wall Balls
~8 Clean and Jerk
~30 Wall Balls
~6 Clean and Jerk
~20 Wall Balls
~4 Clean and Jerk
~10 Wall Balls
~2 Clean and Jerk

Tuesday, October 10, 2017
Skill:
Strict Press until failure
Push Press until failure
WOD:
4 Rounds
~100 Double Unders
~25 Kettlebell Swings 53/35
~5 Muscle Ups

Wednesday, October 11, 2017
Skill:
Clean Pulls 10 reps at 155/105
Snatch Pulls 10 reps at 115/75
WOD:
7 Minute AMRAP
~5 Deadlifts 225/155
~10 Pullups
~15 Pushups
*2 minutes rest*
6 Minute AMRAP
~5 Power Snatch 115/75
~10 Knees to Elbow
~15 Air Squats
*2 minutes rest*
5 Minute AMRAP
~5 Thrusters 95/65
~10 Box Jumps 24/20
~15 Situps

Thursday, October 12, 2017
WOD:
"How hard can your coach make you work?"
~25 Minutes Snatch Drills (Empty Bar)
~25 Minutes Clean and Jerk Drills (Empty Bar)

Friday, October 13, 2017
"Annie On The Run"
~50 Situps
~50 Double Unders
~400 meter run
~40 Situps
~40 Double Unders
~400 meter run
~30 Situps
~30 Double Unders
~400 meter run
~20 Situps
~20 Double Unders
~400 meter run
~10 Situps
~10 Double Unders
~400 meter run

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