9/11/18: Tuesday
SMALL
Three rounds of:
•Row 1000 meters
•50 Burpees
•50 Box jumps, 24″” box
•Run 800 meters
9/10/18: Monday
Back Pause Squat 1×1 Work up to a heavy single in the 2 count pause back squat Weight should not be maximal (85-92% of 1RM) Take 20% off the bar for 5×5 volume Back Pause Squat for load: #1: 1 rep Back Pause Squat 5×5 Back Pause Squat for load: #1: 5 reps #2: 5…
9/8/18: Saturday
9am Oly
10am Wod
Partner Eva
5 rounds for time of:
• 800m run
• 30 Kettlebell Swing 2 pood
• 30 pull-ups
*Split reps evenly*
9/7/18: Friday
Snatch Complex
In 20 minutes work up to a heavy single (technical max) in the following complex:
Floating Snatch (Pause for 2 seconds 1″ off the floor) + Overhead Squat
RANDY
For time:
• Power Snatch, 75 reps, 75/55#
9/6/18: Thursday
Muscle-up and Handstand Push-up Skill Work
20 Minutes to work on Muscle-ups and Handstand Push-ups
NATE
As many rounds as possible in 20 minutes:
•2 Muscle-ups
•4 Handstand Push-ups
•8 2-Pood Kettlebell swings
