Sunday, September 11 - Saturday, September 17

Sunday, September 11 - No Class

 

Monday, September 12

WOD: "9/11 Tribute WOD"

Buy-In

  • 403 Single Skips (1 skip for each firefighter/police officer who lost their life on 9/11)

then...9 Rounds for Time

  • 11 KB Swings (35/55)
  • 11 Sit-Ups
  • 11 Push-Ups
  • 11 MB Over the Shoulder Toss (14/20)
  • 11 Box Overs (20"/24")

*Time cap is 40 minutes. 

 

Tuesday, September 13

Strength: Hang Snatch + Snatch 

  • 5 sets 

WOD: 21-15-9 + Buy-Out for Time

  • Hang Snatch (63/95)
  • Toes to Bar

Buy-Out...

  • 800M Run

Olympic Lifting Class - 6:30PM

  • Push Press + Push Jerk + Split Jerk - 5 sets
  • Hang Clean Above the Knee + Hang Clean Below the Knee + Split Jerk - 5 sets at 75%
  • Clean Pull Down - 3x2 sets at 85-90%

Accessory Work - Optional

  • Back Squat - 4x4 at 85%
  • Bent Over KB Single Arm Row - 3x10 each side
  • Straight Leg Hollow Holds - 3x40 seconds

 

Wednesday, September 14

Strength: 8 Minute EMOM

Minute 1:

  • 30 second Handstand Hold

Minute 2:

  • 30 second Hollow Hold

WOD: 5 Rounds for Time

  • 5 Thruster (93/135)
  • 10 Bar-Facing Burpees

 

Thursday, September 15

Skill Work: Muscle-Up Progressions/Practice

WOD: For Time

  • 10 Muscle-Up
  • 200M Run
  • 8 Muscle-Up
  • 400M Run
  • 6 Muscle-Up
  • 600M Run
  • 4 Muscle-Up
  • 800M Run
  • 2 Muscle-Up

Olympic Lifting Class - 6:30PM

  • Narrow Grip Overhead Squat - 3 x 3 
  • Snatch Balance - 3-3-2-2-2 
  • Hang Snatch Above Knee x 2 + Hang Snatch Below Knee - 5x2 at 80% 
  • Snatch Pull Down - 3x2 at 85-90% 

Accessory Work - Optional

  • Front Squat - 4x4 at 85%
  • Push Press - 3x5
  • GHD Hip Extension - 3x10

 

Friday, September 16

Mobility Work: Prep movements for WOD

WOD: 5 Rounds for Time

"DT" (compare to 7/28/15)

  • 12 Deadlift (103/155)
  • 9 Hang Power Clean (103/155)
  • 6 Push Jerk (103/155)

 

Saturday, September 17

WOD: 32 Minute MOMO

  • Row
  • Rope Climbs
  • Goblet Squat (35/55)
  • Burpee Box Jump (20/24)
Posted on September 11, 2016 .