WODs Week of 9/11

September 13, 2017

MONDAY: CLOSED DUE TO HURRICANE IRMA

 

Tuesday:
Sumo deadlift 
10 min EMOM start at 50% and build each minute completing 2 each minute

Metcon:
600m run
21 wall balls
31 box jumps
41 double unders
600m run

Wednesday:
Clean & Jerk  

3 (cleans) +1 (jerk) @ 60%

3+1 @ 65%

2+1 @ 70% x 3

2+1 @ 75% x 3

2+1 @ 80% x 3


Clean Pull - 100% (of cln)  3 x 2

                     105%  2 x 2

Metcon:
3 RFT 
-20 cal row
-12 pull ups or 6 muscle ups 
-6 push jerks 115/85


Thursday:
Back Squat - 75% x 3, 80% x 3 x 2, 85% x 3 x 2
- Good Morning - 3x5


Metcon:
21-15-9
-Kettle bell swings
-Kettle bell squats
-Kettle bell lunges
-Burpees


Friday:
8 minute EMOM:
-100m sprints


-Then -


Take 20 minutes
Power Snatch - 70% 1x3, 75% 1x3, 80% - 2x2, 85%-2x2 build to a heavy single

 

 

Share on Facebook
Share on Twitter
Please reload

Recent Posts

January 27, 2019

December 6, 2018

December 5, 2018

December 4, 2018

December 3, 2018

July 6, 2018

July 6, 2018

July 3, 2018

Please reload

Archive
Please reload

Search By Tags

I'm busy working on my blog posts. Watch this space!

Please reload

Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square