Monday, September 5, 2016

Labor Day Schedule:
Monday: 10am WOD (Rich) 5:30pm (Kathleen)
 
Strength/Skill Schedule:
Monday: Push press
Tuesday: Power snatches
Wednesday: GHR
Thursday: Clean & jerks
Friday: Back squats
Saturday: “The Chief”
Sunday: Weighted pull-ups
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Push Press
12:00 to Find a Heavy set of 5
Then
Perform 1 set of max reps at 80% of above
 

AM vs. PM Throwdown WOD 1 “The Chipper”
Teams of 4 (2 working at a time).
20 min AMRAP
200m partner carry
50m handstand walk, FX: 40 Wall Facing Shoulder taps
50 OHS 135/95, Fx: 95/65
50 pull-ups, Fx: Ring Rows
50 shoulder to overhead 135/95, Fx: 95/65
50 pistols, Lunges with KB
50 squat cleans 135/95, Fx: 95/65
50 HSPU Fx: HR Push ups
15 muscle ups (bar or rings permitted) Fx: 20 C2B + Ring dips