October 16 - 20, 2017 | "Weekly Programming"

Monday, October 16, 2017
Skill:
Back Squat
10 at 65%
8 at 70%
6 at 75%
4 at 80%
2 at 85%
WOD:
~30 Deadlifts 225/155
~30 Shoulder to Overhead 115/75
~30 Wall Ball 20/14
~200 meter run
~30 Ring Dips
~30 Situps
~30 Overhead Lunges 45/25
~400 meter run
~30 Box Jumps 24/20"
~30 Pushups
~30 Air Squats
~100 Double Unders

Tuesday, October 17, 2017
Skill:
Split Jerk Position Strict Press
5-4-3-2-1
WOD:
"Strict Fran"
21-15-9
~Strict Pullups
~Strict Thruster 75/45 (Front Squat+Strict Press)

Wednesday, October 18, 2017
Skill:
Muscle Snatch
5-4-3-2-1
Muscle Clean
5-4-3-2-1
WOD:
12 Minute AMRAP
~15 Russian Swings 53/35
~15 Russian Twists 53/35
~15 Sumo Deadlift High Pull w/KB 53/35

Thursday, October 19, 2017
Skill:
1RM Snatch
WOD:
Coach chooses WOD based on remaining time. Bear in mind movements we have already done this week :)

Friday, October 20, 2017

Partner WOD:

4 Rounds

-P1 runs 400 meters

-P2 does AMRAP Wallballs

Then,

-P2 runs 400 meters

-P1 does AMRAP Wallballs

 

Score is time and reps.

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