200110 - Week Preview

MONDAY
(GOAL = 8-9 Rounds)
Starting the week with a percentage based complex! A little oly, a little powerlift, a lot of fun!

5 sets (@ 100% of strict press)
Clean - Front Squat - Thruster - Push Jerk x2

AMRAP 5: x 3
(with 1 minute rest between)
50 Double Unders
10 DB Thrusters 45/35

TUESDAY
(GOAL = Under 16 minutes)
Two parter! First is weightlifting only and second is quick bodyweight! Let’s go!

FOR TIME
16-12-6
Power Snatch 115/75
Sumo Deadlift High Pull
Rest 2 minutes
16-12-6
Pull Ups
Sit Ups
Lunges
(A: Weight Vested)

WEDNESDAY
(GOAL= 60-80 reps)
Heavy deadlifts followed by some burpee capacity! There will definitely be burpees in The Open so let’s keep working on it!

Accessory - 4 Rounds NOT FOR TIME
10 Strict Ring Dips
10 Curl to Press
2 Deadlifts (@ 50%, 60%, 70%, 80%)

WOD - Every 2 Minutes for 10 minutes
8 Deadlifts 225/155
Max Bar Facing Burpees

THURSDAY
(GOAL = 4 Rounds)
Cardio taxed weightlifting is key here! Let’s try to get unbroken push ups too!
WOD - AMRAP 7:
7 Push Ups
7 Backsquats @ 50%
17/14 Calories of Cardio

Strength - Pause Backsquats (3 seconds)
3x3 @ 65%
3x2 @ 75%
3x1 @ 85%

FRIDAY
(GOAL = Get done in under the cap!)
TIME CAP @ 20 minutes

HERO WOD - “Whittman”
FOR TIME
7 Rounds
15 KB Swings 55/35
15 Power Cleans 95/65
15 Box Jumps 24/20