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This Weeks Training – 3/7/16 to 3/11/16

7
Mar

This Weeks Training – 3/7/16 to 3/11/16

Monday
Skill/Strength
EMOM 6 minutes
6 box jumps
8 abmats

WOD
For Time
100 x power snatches 75/55
* every 2 minutes complete 4 burpees

Cool Down
Coaches Choice

Tuesday
Skill/Strength
Back Squats
E2MOM for 10 minutes
5 reps @ 75-80%

WOD
16 min AMRAP
5 x hang power clean 95/65
7 x front squats 95/65
9 x push jerk 95/65

Cool Down
Coaches Choice

Wednesday
Skill/Strength
Rope Climb Practice – 10 minutes.

WOD
10-9-8-7-6-5-4-3-2-1
wall balls
burpees

Cool Down
Coaches Choice

Thursday
Skill/Strength
deadlifts
5×5 @ 70% across

WOD
For Time – (use 1 kb)
4 turkish get ups 55/35 (2 each arm)
8 goblet squats
12 snatches (6 each arm)
22 push press
32 kb swings
42 kb sdhp

Cool Down
Coaches Choice

Friday
Skill/Strength
Go over movements and standards for 16.3

WOD
16.3?????

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