WoDs Week 9/3/2017

Sunday 9/3
3 Rounds
1 Minute 45 DUs
1 Minute complete 4 155# Clusters
1 Minute 45 DUs
1 Minute complete 15 Dips
1 Minute 45 DUs
1 Minute T2B
1 Minute 45 DUs
1 Minute rest
Repeat 3 Rounds

Then
4 mile trail run

Monday:
7 Minute AMRAP
5 30# Box Jumps
3 185# Power Cleans
then
3.5 mile trail run

Tuesday:
3x6 (per leg) weighted Box Step Ups
3x12 Dips
Then
20 Minute EMOM
10 Over the Bar Burpees

Evening:
Strength/Skill:
Squat Snatch @ 80% of 90% +5lbs (8x4)
Met-Con:
3 rounds
(1) 14 KB/DB SA Overhead Walking Lunges (35/50lbs.) (L)
(2) 7 Deadlifts (180/255lbs.)
(3) 21 Toes to Bar
(4) 7 Deadlifts
(5) 14 KB/DB SA Overhead Walking Lunges (R)
* 15 minute time cap

Wednesday:
Strength/Skill:
(1) Power Clean and Push Jerk @80% of 90% +10lbs
(8x4)
Met-Con
For reps + calories in teams of 2:
(1) 0:00-5:00: Row for Calories
(2) 5:00-10:00: Farmers Walk for distance (35/50lbs.)
(3)10:00-15:00 Burpees to rig (6" above max reach)
*share work as needed

Evening (yes a repeat of above, I rarely do this):
Strength/Skill:
(1) Power Clean and Push Jerk @80% of 90% +10lbs
(8x4)
Met-Con
For reps + calories in teams of 2:
(1) 0:00-5:00: Row for Calories
(2) 5:00-10:00: Farmers Walk for distance (35/50lbs.)
(3)10:00-15:00 Burpees to rig (6" above max reach)
*share work as needed

Thursday:
4 Rounds
800m Run
40 30# Wall Balls

Evening:
TBD

Friday:
Trail Run

Saturday:
Local Event
All WoDs are Partner WoDs
WoD 1:
Every minute on the minute for 8 minutes complete the following:
Even minutes: Each partner attempts a 1-rep-max Bench Press
Odd minutes: Max Rep Alternating Pistol Squats

WoD 2:
10-9-8-7-6-5-4-3-2-1
Dumbbdell Thrusters 50#
Both Athletes sprint 100 meters after each round

WoD 3:
Minutes 1 - 3:
Max Rep Pull-Ups/Toes to Bar/Bar Muscle-Ups
*Pull Ups = 1 Point, Toes to Bar = 3 Points, Bar Muscle-Ups = 5 Points
Minutes 4-6:
Max Rep Axle Bar Hang Power Cleans 125#
If Bar touches the ground, then do 25 DUs
Minutes 7-9:
Max Rep Pull-Ups/Toes to Bar/Bar Muscle-Ups

Post WoD 2 mile trail run, 2 mile hike