WoDs Week of 9/25/2017

Monday:
Jamerson:
Strength/Skill:
(1 )Clean + Front Squat
1+4, 2x2+3, 3+2, 2x4+1, 5+1
75% of 90% +15
Met-Con:
9-15-21
(1) Thrusters (65/95lbs.)
(2) OTB Burpees
* 8 minute time cap

Tuesday:
30 Minute EMOM
A) 10 HSPU
B) 10 T2B
C) 1 Squat Snatch, 2 OHS 140#

Wednesday:
21 Minute EMOM
A) 5 Earthquake Bar Behind Neck Press
B) 5 Earthquake Bar OHS
C) 5 Renegade Rows

Evening:
Strength/Skill:
(1) Power Clean + Push Jerk (7x5) @ 75% of 90% + 15lbs.
Met-Con:
Every 2.5 minutes for 15 minutes complete the following...
(1) 100 Meter Hill Sprint

Thursday:
Nancy


Friday:
For time
(1) 50 Wall Balls (14/20lbs.)
(2) 15 Power Cleans (95/135lbs.)
(3) 50 Wall Balls
(4) 10 Power Cleans (135/185lbs.)
(5) 50 Wall Balls
(6) 5 Power Cleans (155/225lbs.)
* 15 minute time cap