Monday - 09/25/17

Strength: 
Power Clean 7x3 at 75% 1RM Every 1:30

WOD: In 15 mins do:
Sled Push, 90/50 lbs, 400 ft
then in the remaining time, AMRAP of:
5 Push Jerks, 135/85 lbs
10 Wall Balls, 20/14 lbs, 10 ft
15 American Kettlebell Swings, 53/35 lbs

Tuesday - 09/26/17

WOD For time:
Run, 400 m
-- then --
4 rounds of:
8 Lateral Burpee Over Barbells
10 Back Rack Barbell Lunges, 95/65 lbs
12 Air Squats
-- then --
Run, 400 m

Wednesday - 09/27/17

Strength: Squat Snatch 2-2-2-2-2
Use the heaviest weight you can for each set.

WOD: 21-15-9-3 reps, for time of:
Power Snatch, 95/65 lbs
Box Jump
Toes-to-bar

Thursday - 09/28/17

Strength: Deadlift : 3 Rep Max in 15 mins

WOD: 4 rounds for time of:
Row, 250 m
50 Double Unders
25 AbMat Sit-ups
12 Burpee to 6" target
Bike, 15/12 cals

Friday - 09/29/17

WOD: Manion
7 rounds for time of:
Run, 400 m
29 Back Squats, 135/95 lbs

Saturday - 09/30/17

WOD: For time:
Run, 1 mi
10 Pistols (Alternating Legs)s
15 Push-ups
20 Pull-ups
30 AbMat Sit-ups
20 Pull-ups
15 Push-ups
10 Pistols (Alternating Legs)s
Run, 1 mi

Sunday - 10/01/17

Oly Class: 10-11am
Open Gym 11am-1pm