Programming week 07.09.18

WORKOUT OF THE DAY: 7.9.18

Work up to a heavy for the day:

Hang squat snatch + squat snatch

AMRAP 10

100 ft farmers carry 50/35

5 burpees

WORKOUT OF THE DAY: 7.10.18

For Time:

40 wall balls 20/14

20 pull ups

20 dead lifts 225/155

30 wall balls

15 pullups

15 dead lifts

20 wall balls

10 pull ups

10 dead lifts

WORKOUT OF THE DAY: 7.11.18

4 Intervals each for time:

50 double unders

20/15 cal row

50 double unders

Rest 2 minutes between rounds

 WORKOUT OF THE DAY: 7.12.18

For Time:

5 x 100m sprints

Rest :30 sec between efforts

Back squat

2-2-2-2-2-2

 WORKOUT OF THE DAY:7.13.18

EMOM 30

2 HSPU

1 Hang power clean

*Strict HSPU if you have them. Record strict or kipping and load of last round

WORKOUT OF THE DAY: 7.14.18

AMRAP 15

1st partner: 200m run with med ball 20/14

2nd partner: 3,6,9,12,15….

T2B

OH walking lunge w/plate 45/25

Immediately into AMRAP 15

1st Partner: 200m run with med ball 20/14

2nd partner:

3,6,9,12,15…

Burpee box jump 24/20

DB step overs 50/35# & 24/20″

WODs will be performed back to back and partners will switch every time a med ball run is completed.