200616 - Week Preview

MONDAY
* GOAL = 4 ROUNDS!
JUST KEEP IN MIND THAT THE AIR QUALITY IS SHIT SO IF YOU’RE NERVOUS, COME IN ANYWAY AND TAKE IT EASY BUT STILL MOVE! *
FOR ROUNDS + REPS
AMRAP 15:
15 Wallballs
15 Toes to Bar
15 Russian KB Swings
(Every 3 minutes 30 Jump Lunges)

TUESDAY
* GOAL = GET UNDER SOME HEAVY STUFF! *
FOR WEIGHT
Back Squat
3, 3, 3, 2, 2, 2
(6 Strict Chin-Ups between sets)

WEDNESDAY
* GOAL = UNDER 12 MINUTES!
WE WILL BE DOING SOME SNATCH WORK PRIOR TO THE WOD! *
FOR TIME
8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Snatch 115/75
Burpee Box Jump

THURSDAY
* GOAL = 20 BENCH REPS PER ROUND AND 2 ROUNDS OF ACCESSORY *
FOR REPS
3 Rounds of each
2 minutes of work
2 minutes of rest (to clean and switch)
Station #1 - Bench Press 185/95
Station #2 - 16 Sit Ups
Bear Crawl Down and Back x2
(OR Handstand Walk Down and Jog Back)

FRIDAY
* GOAL = SUB 10 MINUTES *
CHOICE CITY BENCHMARK WOD - “50-50-30”
FOR TIME
50m sprint x 2
30 Cleans 135/95
50m sprint x 2
30 Jerks 135/95