200830 - Week Preview

MONDAY
( GOAL = Under 15 minutes / Cap @ 20 min. )
SKILL DAY - PISTOLS (Single Leg Strength)

FOR TIME
200m Med Ball Run - BUY IN
30 - 20 - 10
Wallballs
Hand Release Push Ups
(10 Pistols b/w each set)
200m Med Ball Run - BUY OUT

TUESDAY
( GOAL = Let’s get super heavy with this one! )
Back Squats
Build to heavy 4
then…
2 Back Squats (at that weight)
every 90 seconds for 9 minutes (6 rounds)

(OPEN GYM)

WEDNESDAY
( GOAL = 4 Rounds)
SKILL DAY - RING MUSCLE UPS

”Jenn’s MF-ing Bday WOD” - Submitted during the “Creation Contest”
AMRAP 9:
9 Power Cleans 95/65
5 Ring Dips
25 Double Unders

THURSDAY
( GOAL = over 100 reps )
12 Rounds
:30 Work / :30 Rest
Strict Press 75/55
Strict Pull-Ups

(OPEN GYM)

FYF FRIDAY
( GOAL = Score is your slowest round so just try NOT to get 3 minutes as your score!)
Background: This hero workout is dedicated to the 9 Charleston, SC firefighters who lost their lives on June 18, 2007, fighting the Charleston Sofa Super Store fire. It was the deadliest firefighter disaster in the United States after the September 11, 2001 attacks.
”Fire Chief”
Every 3 minutes (for 6 Rounds) in 18 minutes
6 Burpees
18 Alternating Dumbbell Snatches (50/35 lb)
7 Toes-to-Bars
9 Goblet Squats (50/35 lb)