Weekly WODs

9/24-9/30

Monday
warm up
3 rounds
200m run
10 jumping squats
10 squat to box jump

Strength
Back Squat
1×10 @ 60%
1×10 @ 70%
1×10 @ 75%

WOD
Diane on the Run
21-15-9
Deadlift 225/155
HSPU
*400m run after each round

Tuesday
warm up
7 x start w/PVC try to work up to an empty barbell
power snatch
internal rotation
OHS
sots press

Strength
power snatch + squat snatch + 2 OHS
Post heaviest load

WOD
30-25-20-15-10
Power snatch 95/65 *125/85
row for cals *bike
box jump 24/20 *30/24

Wednesday
warm up
3 rounds
10 shoulder open and close
10 ring rows
10 push press w/empty bar

Strength
Push Press
7×2

WOD
12 min AMRAP
1- ME KB snatch 55/35
2- ME Goblet squat 55/35
3- ME KB swing 55/35
4- ME KB Thruster 55/35
*Score is total reps

Thursday
warm up
with an empty barbell perform 5 reps of each
clean grip deadlift
clean pull
front squat
tall clean
hang power clean + push press
squat clean + push jerk
power clean + push jerk
squat clean + split jerk

Strength
Clean and Jerk
7×2

WOD
10 rounds
10 power cleans 155/105
100m sprint

Friday
warm up
Down and back
high knees, butt kicks, grapevine, bear crawl, low bear crawl, lizard push ups

Strength
Bench
5×3

WOD
1000m row
50 WB 20/14 *25/20
40 pull ups *strict
30 squat cleans 95/65 *135/95
20 push press 95/65 *135/95
10 MU *strict

Saturday
warm up
Partner snatch!

WOD
30 min EMOM
1- 5 C&J 135/95 *155/105
2- 10 Bar facing burpees
3- 3 thrusters 135/95 *155/105
4- 20 sit ups * GHD sit ups
5- 50 DU

Sunday
Open Gym-10-12

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