Monday 9/24 - Snap, Crackle, Pop
Oly:
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%
Followed by…
Oly:
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%
Followed by…
Monday 9/24
Skill:
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Barbell Glute Bridges x 10 reps @ 20X1
Station 2 – Strict Pull-Ups x 8-10 reps @ 2111
Skill:
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Barbell Glute Bridges x 10 reps @ 20X1
Station 2 – Strict Pull-Ups x 8-10 reps @ 2111
Monday 9/17 - Technology
Skill:
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Skill:
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Monday 9/17
WOD:
Every 5 minutes, for 30 minutes (6 sets) for times:
6 Strict Pull Ups
12 Sit Ups
18 Push Ups
24 Wall Balls
WOD:
Every 5 minutes, for 30 minutes (6 sets) for times:
6 Strict Pull Ups
12 Sit Ups
18 Push Ups
24 Wall Balls
Monday 9/10 - Standardized Testing
WOD:
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
WOD:
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
Monday 9/10
WOD:
For time:
Row 1000 Meters
20 Burpees Over Rower
40 Thrusters 45/35
Strength:
Three sets of:
WOD:
For time:
Row 1000 Meters
20 Burpees Over Rower
40 Thrusters 45/35
Strength:
Three sets of:
Monday 9/3 - Labor Day
Partner WOD
Hero WOD Holbrook
25 min AMRAP
5 Thrusters 115/75
10 Pull Ups
100m Run
*Alternate each full round
Partner WOD
Hero WOD Holbrook
25 min AMRAP
5 Thrusters 115/75
10 Pull Ups
100m Run
*Alternate each full round
Monday 9/3
Partner WOD
Hero WOD Holbrook
25 min AMRAP
5 Thrusters 115/75
10 Pull Ups
100m Run
*Alternate each full round
Partner WOD
Hero WOD Holbrook
25 min AMRAP
5 Thrusters 115/75
10 Pull Ups
100m Run
*Alternate each full round
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