Tuesday 9.17.13

A) Snatch
     *15 min. to establish 1RM for the day

B) AMRAP 10
    15-Hand Release Push Ups
    15-Deadlift (185/135)

C) Recovery/Mobility

Monday 9.16.13

A) Front Squat 15min Cap

    *4x3 heavier than last week

    *total volume needs to be higher.  Have a plan coming into these sets.

B) 4x400mSprint

    *Rest 4 min. b/t attempts
    *Record each attempt

    *compare to 6.7.13

C) recovery/mobility 

Saturday 9.14.13--OPEN GYM

A) 3 sets Max Rep Unbroken Toe2Bar
     *Rest as needed between sets

B) 15-12-9-6-3
     Thruster (95/65)
     KB Swing (70/55)
     *200m Run after each set

C) Calorie Burn
     *1min. MAX effort calorie Bike
       Rest 1 min.
     *1min. MAX effort calorie Row
     

Friday 9.13.13

FRIDAY 13th WOD

In teams of 3 complete 4 rounds of the following:

1000m Row

90-Double Unders

60-Power Cleans (95/65)

45-Box Jumps (24/20)

*Only 1 team member works at a time.  Divide work as you want.  All reps of each movement must be complete before moving to the next.

Thursday 9.12.13

A) Snatch Practice
     *10 min.

B) 3 rds
   400mRun
   7-Power Snatch
  *You choose the weight on the snatches

C) TBA

Wednesday 9.11.13

A)  EMOM 8
     1-Clean and Jerk
    *You choose the weight.  Try and increase each set if possible

B)  AMRAP 12
      3- Hang Power Clean (155/105)
      6-Shoulder 2 Overhead
     24-Double unders

C)Recovery

Tuesday 9.10.13

     For Time:

    1 mile run

    15- deadlift (225/185)

    20- air squat

    800mRun

    20- deadlift

    40- air squat

    400mRun

    25- deadlift

    60- air squat

    200mRun

    30-deadlift 

    80- air squat

For remainder of class time work a gymnastic skill.