Week of September 22-27, 2014

Monday
Skill: Ring Dip Phases

3 Rounds for Time:
7 Power Cleans 185#/105#
14 Front Squats 185#/105#
21 Double Unders

Tuesday
Strength: Shoulder to Overhead
4 x 2 x 80%
4 x 3 x 80%

3 rounds of:
15 Shoulder to Overhead 95/65#
10 C2B Pull-ups
5 Bear Complex 95/65#

Wednesday
Skill: Ring Dip Phases

"Filthy Fifty"
50 reps of box jump 24"/20"
50 reps of pull-up (jumping)
50 reps of kettlebell swing at 53#/35#
50 reps of walking lunge
50 reps of knees-to-elbows
50 reps of push press at 45#
50 reps of good morning at 45#
50 reps of wall ball at 20#/14#
50 reps of burpee
50 reps of double under

Thursday
Strength: Snatch
4 x 2 x 80%
4 x 3 x 80%

Tabata Intervals of (8 rounds – :20 work/:10 rest):
1) Snatches 95/65
2) Air Squats
3) Ab-Mat Situps
4) Double-Unders
(8 rounds of 1, then 2, then 3, then 4)

 

Friday 

Ladies only for the 6pm Natalie's bachelorette WOD!

Strength: Deadlift
Using 90% of your 1 RM as your training max, complete the following:
5 x 75%
3 x 85%
1 x 95%

16 AMRAP
8 Ring Dips
12 Jumping Squats 45#/35#
16 Burpees