Monday - 09/12/16 

Strength - Progressive
Every 1 min for 10 mins do:
1-Power Clean
1-Front Squat
1-Split Jerk

WOD - Nicole
Complete as many rounds in 20 minutes as you can of:
Run, 400 m
max rep Pull-ups

 

Tuesday - 09/13/16

WOD - 21-18-15-12-9 reps of:
Box Jumps (24/20) 
Kettlebell Swings (1.5/1)
Wall Balls (20/14)

Post Accessory Work:
3 Rounds of:
3 Heavy Turkish Get-Ups, Each Side
30 Russian Twists



Wednesday - 09/14/16

WOD - Nasty Girls
3 rounds for time of:
50 Air Squats
7 Muscle Ups (Scale- 7 C2B and 7 Ring Dips)
10 Hang Power Cleans, 135/95 lbs

Mid-line Accessory Work:
3 rounds of:
15 Barbell Hip Bridges

 

Thursday - 09/15/16

WOD 5 rounds for time of:
3 Snatches, 95/65 lbs
15 Overhead Squats, 95/65 lbs
Run, 400 m

Friday -  09/16/16

WOD - 2 rounds for time of:
100 Double Unders
50 Shoulder-to-Overheads, 95/65 lbs
25 Toes To Bars

Saturday -  09/17/16
 

WOD - Complete as many rounds as possible in 24 mins of:
Sandbag Run, 60/30 lbs, 800 m
3 Bear Complexes, 95/65 lbs
Sled Pull, 90/70 lbs, 100 m
3 Rope Climbs



Sunday 09/18/16

Open Gym