WoDs Week of 9/11/2017

Sunday:
2.7 mile trail jog

Monday:
Every 45 seconds for 10 rounds
6 275# BackSquats

7 rounds
Every 2 Minutes
Row 25 Calories
Max HSPU

Evening @ gym:
5 Rounds:
20 Wall Ball 30#
20 Sit-ups
20 Ring Rows

Tuesday:
3x8 Bench Press 160# w/ Bench Bar
3x8 Elevated Reverse Lunges 125#
Tabata
8 Rounds:
Jumping Lunges then
Boxing then
Kicking

Evening:
Met-Con:
21-15-9
(1) DB Renegade Rows (35/50lbs.)
(2) Double Unders x 3
* For Renegade rows start with a push-up, then do a row on the left side, a push-up, and a row on the right side = 1 rep.
* 12 minute time cap
Strength/Skill:
Squat Snatch 7x5 @ 140#

Wednesday:
30 135# Power Cleans
30 Calorie Row
Rest 3 Minutes
20 135# Power Cleans
20 Calorie Row
Rest 3 Minutes
15 135# Power Cleans
15 Calorie Row
Rest 3 Minutes
10 135# Power Cleans
10 Calorie Row

Evening:
Met-Con:
Every 3 minutes for 21 minutes:
(1) 100 Meter Hill Sprint
Strength/Skill:
Every 2 minutes for 20 minutes:
(1) 3 x Power Cleans & Push Jerks @ 180#

Thursday:
3 mile trail
3x6 75# Behind the neck Earthquake Bar Press
3x5 75# OHS w/ Earthquake Bar

Friday:
11 Rounds w/ 20# Weight Vest on trails
2 Minute Run
1 Minute Rest

Saturday:
Earthquake Bar OHS 3x10 85#
Box Around the World on Hands (for shoulder work)
Core Drills
Then
7 Mile Trail Run