Programming September 4- 8

Monday -Holiday Schedule *Class at 8am, 9am 10am Open gym 11am-12pm

WOD: 25 min AMRAP

25 Wall Balls
Run, 200 m
10 Alternating Dumbbell Snatches, 50/35 lbs
5 Ring Dips

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Tuesday

Strength: 6 sets of 1 complex of 1 Clean Deadlift + 1 Low Hang Clean + 1 High Hang Clean

WOD

As many reps as possible in 5 mins of:
1 Deadlift, 275/205 lbs
1 Bar Muscle-up
3 Deadlifts, 275/205 lbs
3 Bar Muscle-ups
5 Deadlifts, 275/205 lbs
5 Bar Muscle-ups
...Continue adding 2 reps each round to each movement until time expires

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Wednesday

WOD:

For time:
10 Double Unders
4 Kettlebell Box Step Overs, 53/35 lbs, 24/20 in
Kettlebell Suitcase Carry, 53/35 lbs, 100 m
20 Double Unders
8 Kettlebell Box Step Overs, 53/35 lbs, 24/20 in
Kettlebell Suitcase Carry, 53/35 lbs, 100 m
30 Double Unders
12 Kettlebell Box Step Overs, 53/35 lbs, 24/20 in
Kettlebell Suitcase Carry, 53/35 lbs, 100 m
40 Double Unders
16 Kettlebell Box Step Overs, 53/35 lbs, 24/20 in
Kettlebell Suitcase Carry, 53/35 lbs, 100 m
50 Double Unders
20 Kettlebell Box Step Overs, 53/35 lbs, 24/20 in
Kettlebell Suitcase Carry, 53/35 lbs, 100 m
40 Double Unders
16 Kettlebell Box Step Overs, 53/35 lbs, 24/20 in
Kettlebell Suitcase Carry, 53/35 lbs, 100 m
30 Double Unders12 Kettlebell Box Step Overs, 53/35 lbs, 24/20 in
Kettlebell Suitcase Carry, 53/35 lbs, 100 m
20 Double Unders
8 Kettlebell Box Step Overs, 53/35 lbs, 24/20 in
Kettlebell Suitcase Carry, 53/35 lbs, 100 m
10 Double Unders
4 Kettlebell Box Step Overs, 53/35 lbs, 24/20 in
Kettlebell Suitcase Carry, 53/35 lbs, 100 m

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Thursday

Strength: Shoulder Press 2-2-2-2-2

WOD

6 rounds for time of:
6 Handstand Push-ups
12 Push-up (hand release)s
Run, 100 m

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Friday

Strength/Skill: Every 1 min for 12 mins, alternating between:
Pistol Practice
Toes-to-bar Practice

WOD:

5 rounds, each round for time, of:
Row, 250 m
12 Alternating Pistols
6 Toes-to-bars
Rest 2 mins between each round.

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