200906 - Week Preview

MONDAY (Labor Day)
”12 Labours WOD”
400m Run
Russian KB Swings 35/55/70
Wall Balls  10/14/20
Deltas 15/35/45
American KB Swings 35/55/70
Lateral Burpees over plate 15/35/45
400m Burden run with plate 15/35/45
Plate Back Squats 15/35/45
Pull-ups – Ring rows/ pull- ups/chest to bar
Plate overhead walking lunges 15/35/45
Burpees to plate 15/35/45
1 arm alternating dumbbell snatches 20/35/50
400 m run

TUESDAY
Deadlift!
3, 3, 3, 3
4 - 4 - 4

WEDNESDAY
EMOM 12:
24/20 cal Row
8 HSPU
Max Air Squats

THURSDAY
For Time
400 m Run
21 Hang Power Snatch
(A- 95/65) (B-75/55) (C- 45/35)
200 m Run
15 Hang Power Snatch
  (A – 115/85) (B- 95/65) (C- 75/55)
100 m Run
9 Hang Power Snatch
(A - 135/95) (B-115/85) (C- 95/65)