Skill/Strength
Snatch
5@75%
3@80%
1@85%
WOD
4 Sets – 2 Min, 2 Min, 2Min, 3 Min – 1 Min Rest Between Rounds
10 Clusters (105/75)
Max Rep Snatches In Remaining Time (105/75)
2021 09 16
WOD – Heavy Day
2 Rounds For Quality
5-3-1 Deadlifts
(75%,80%,85%)
12 Floor Press
12 DB Bentover Rows
(As Heavy As Possible – Slow And Controlled)
2021 09 15
WOD
Every 5 Minutes For 4 Rounds
200 Meter Run
20 Dumbbell Snatches (50/35)
100 Double Unders
Core Work
Coach’s Choice
2021 09 14
WOD
40 Calorie Row
30 Pull-ups
30 Burpees Over Parallettes
30 Calorie Row
20 Chest To Bar Pull-ups
20 Burpees Over Parallettes
20 Calorie Row
10 Muscle-ups
10 Burpees Over Parallettes
2021 09 13
Skill/Strength
Cleans
1×5@75%
1×3@80%
1×1@85%
WOD
For Time:
50 Handstand Push-ups
60 Overheads Squats (95/65)
90 Wallballs
*20 Minute Time-cap*
2021 09 12
WOD
2 Rounds Each For Time
50/40 Calorie Row
40 Abmat Sit-Ups
30 Ring Rows
20 Burpees
100 Foot Single Arm Dumbbell Overhead Walking Lunge (50/35)
-Rest 8 Minutes Or 1:1-
2021 09 09
WOD – Endurance Day
3 Rounds:
500 Meter Run (Fast Pace)
Rest 2 Minutes
200 Meter Sprint
Rest 4 Minutes
2021 09 08
Skill/Strength
Cleans
5@70%
3@75%
1@80%
WOD
2 Rounds Each For Time:
3 Rope Climbs
250 Meter Row
25 Toes-To-Bar
250 Meter Row
3 Rope Climbs
-Rest 5 Minutes-
*20 Minute Time-Cap*
2021 09 07
Skill/Strength
Snatch
5@70%
3@75%
1@80%
WOD
5 Muscle-Ups
5 Wall Walks
15 Deadlifts (225/155)
30 Hand Release Push-Ups
15 Deadlifts (225/155)
5 Wall Walks
5 Muscle-Ups
*15 Minute Time-Cap*
2021 09 06
Labor Day
Front Squats
5@70%
5@70%
5@75%
WOD
5 Rounds For Time
50 Double Unders
10 Dumbbell Thrusters
2021 09 05