200726 - Week Preview

MONDAY
SCORE = Total Time
GOAL = Under 9 minutes
”DIANE” - Benchmark Girl WOD
21 - 15 - 9
Deadlifts 225/155
Handstand Push Ups

DEADLIFT STRENGTH E2MOM14

TUESDAY
SCORE = Rounds + Reps (Add Snatches to the reps)
GOAL = 4 Rounds and over 40 Snatches
AMRAP 6:
6 Devil Press 45/35
12 Box Jumps 24/20
Then…
4 minutes MAX Alt. DB Snatch 45/35

WEDNESDAY
SCORE = Total Time
GOAL = Under 12 minutes
10 Squat Cleans 155/115
100m Sprint
15 Thrusters 105/85
100m Sprint
20 Clusters 95/65

THURSDAY
SCORE = Heaviest Bench Press
GOAL = Good form/reps

1/2 of class will do Open Gym first and other 1/2 of class will:
Every 90 seconds for 12 minutes (8 rounds)
3 Bench Press

FRIDAY
SCORE = Total Time
GOAL = Get into and/or finish the 3rd Round!

“PEDRO 66” - HERO WOD
(for the 5 fallen men of the combat rescue crew helicopter “Pedro 66”)
3 Rounds FOR TIME
(30 min CAP… again!)
22 calorie Row
22 Shoulder-to-Overheads (95/65 lb)
22 Pull-Ups
22 Back Squats (95/65 lb)
22 Sit-Ups
Class Cash-Out: 5 Push-Ups