Strength: Press 3, 3, 3, 3, 3

Take 12-15 minutes to build to a heavy set of 3

Wod:

AMRAP in 5 min

4 broad jumps*

8 HSPU (1 mat  DB push press)

Rest 2 min

AMRAP in 5 min

9/26

S: push press 4x4 @75% of last weeks 1 RM press

WOD:
For time:
800m run
25 seated DB press 40/20
1000m row
25 seated DB press 40/20
800m run

Complete 3 rounds of 1 minute at each station. Rest 1 minute between rounds

DB thrusters 40-50#/25- 35#

Power snatch 95#/65#

Box jumps 20”

Push press 95#/65#

Row – max calories

A) CF Metcon

B) Work on a gymnastics weakness

Skill: warm up sets and review of lifts if necessary. Warm up sets on pc

Wod: Teams of 2-3

Clean – 1 rep*

Bench – 1 rep

Deadlift – 1 rep

Dumbbell snatch
Build to heavy 2 on each side

WOD:
3RFT
Row 300 Meters
20 A KB Swings 53/35
10 Goblet Squats
(12 min time cap)

A) Snatch balance (aka drop; bar starts on back, athlete drops to bottom of squat, ideally there will be no movement of the barbell until recovering to a standing position) Work load: 65% of 1rm Snatch x 10 single reps

B) OHS; Find a 4RM

Skill: 3 x 800 m

Rest 2 minutes between

WOD:

25 yd plate push

25 yd crabwalk (wrist/shoulder issues sub a hold in reverse plank/coaches discretion)

15 burpees

AMRAP in 15 minutes

S: no strength or skill today

WOD:
Team of 2
200 m run
(all runs together)
60 box jumps 20/16
200 m run
60ring dips
(Sub banded ring dip then dip station)
200 m run
60 pull-ups
200 m run