Wednesday
Bench Press 5 sets of 5, heavier than your 7’s last week
Wod-
Options today
“Nancy”- if you are doing this wod you need to be getting warmed up to overhead squats between your bench sets.
5 Rounds
400M Run
15 Overhead Squats
————————-OR——————————–
Gerry
Run 1 mile
Row 2000m
Run 1 mile
1000 m row and 5 minutes double under practice, Overhead squat with an empty bar to warm up for snatches
Strength-
Power postion Snatch-
Build up very slow to a one rep max-
1,1,1,1,1+ it’s going to take a few sets. we are going to practice these. If you finish early jump on a bike or rower while you are waiting
Wod
21-15-9
Hang Snatch 115/75
Chest to bars pull ups
*** 30 double under between rounds so 90 doubles total
Warm Up- 50 Cal bike or 60 Cal row
Strength
Front Squats
5 sets of 5+, 70% plus of your one rep max- Last set is til failure
Wod. 14 Minute Amrap
10 Dumbbell snatch 50/35 (5 each arm)
10 bike Cals or 15 rower cals
10 box jumps (or step ups)
Sunday Funday teams of 2-split work however you want
Wod 1-
10 minute amrap
10 burpees
10 hang cleans 95/65
———Rest 2 minutes————– and add weight to your bar
Wod 2- 8 minute amrap
8 push press 115/75
8 front squats
——-rest 4 minutes———– and add weight
Wod 3 – 6 minute amrap
6 deadlifts 135/95
6 clean and jerks 135/95
Endurance: 8am
Warm up, run a slow mile
Then
400m, 400m, 800m, 800m, 800m, 400m, 400m
Rest 90 seconds after your 400’s, rest 2 minutes 30 seconds after you 800’s.
Mobility at 9am
Bootcamp at 10am