200809 - Week Preview

MONDAY
GOAL = 20 per round (80 total)
Every 4 minutes for 16 minutes
12 Pistols
12 Ring Dips
Round 1 - MAX DB SA Alt. Hang Clean & Press
Round 2 - MAX DB SA Alt. Hang Snatch
Round 3 - MAX DB SA Alt. Hang Clean & Press
Round 4 - MAX DB SA Alt. Hang Snatch

TUESDAY
GOAL = Under 9 minutes
”Jackie”
FOR TIME
1000m Row
50 EB Thrusters
30 Pull Ups

WEDNESDAY
GOAL = More than the round of 10
Deadlift
4-4-4-4
Build to heavy set of 4 and repeat 3 more times!

AMRAP 8:
2 - 4 - 6 - 8 - 10….
Burpees
(20 Double Unders between sets)

THURSDAY
GOAL = Get heavy on those singles!
Strict Press
5, 4, 3, 2, 1 - Then 10 @ 50% of single
Repeat x3

FRIDAY
GOAL = More than 15 Rounds
HERO WOD - “The Chief”
AMRAP 3:
3 Cleans 135/95
6 Push Ups
9 Air Squats
(rest 1 min)

SATURDAY
”Devil of Ramadi”
4 Rounds (with a Partner) for Time
8 Man Makers (2x50/35 lb) / Plank Hold
20 Deadlifts (275/205 lb) / Wall Sit
24 One-Arm Dumbbell Thrusters (50/30 lb) / Flutter Kicks
Cash out:
500 Double-Unders / Row