201011 - Week Preview

MONDAY
GOAL = Under 6 minutes
(We will be doing some strict strength press work then some legless/foot lock rope climb skill work too! Get ready for a fun, fast moving start to the week!)
FOR TIME
30 - 20 - 10
Push Press 95/65
(3 Rope Climbs b/w each set)

TUESDAY
GOAL = 3 to 5 reps each minute for back squats and 15-20 reps each minute for the row - TOTAL = 100
(Heavy squats and rowing are a vicious leg combo! Let’s get it!)
FOR REPS
3 Minutes -Back Squat 225/155
(1 minute rest)
3 Minutes - Row for Cals
(1 minute rest)
2 Minutes -Back Squat 225/155
(1 minute rest)
2 Minutes - Row for Cals
(1 minute rest)
1 Minutes -Back Squat 225/155
(1 minute rest)
1 Minutes - Row for Cals

THEN OPEN GYM!

WEDNESDAY
GOAL = 4 Rounds
(Bro Sesh with DB prior to the WOD then… the snatches should fly by and this is a great workout to practice faster pull ups and burpees)
AMRAP 12:
12 DB Snatches 50/35
6 Pull Ups
(E2M12M - 6 Burpees)

THURSDAY
GOAL = LIFT HEAVY
Deadlift Strength Day
Build to heavy set of 5
then 5 - 5 - 5

THEN OPEN GYM!

FRIDAY
GOAL = Under 18 Minutes
TIME CAP @ 25 Minutes
This is just a great end of week burner! Come get some!
FOR TIME
3 Rounds
400m Run
30 Wallballs
30 x
Round 1 - x = Toes to Bar
Round 2 - x = Push Ups
Round 3 - x = Sit Ups