WOD’s for the Week – 8/31 to 9/5

~ Warm-up & Skill Work ~

Plan: 15 min to complete the Standard Warm-up (10 min) and indicated daily Skill Work (5 min)
MONDAY TUESDAY WEDNESDAY
L-Sit Hang  Balance Q.M.
THURSDAY FRIDAY SATURDAY
 Snatch Handstand Reaction Drill

~ Strength Work ~

Plan: 15 minutes to work from 4 reps at minimal effort to 4 reps at maximal effort in incremented weight increases
MONDAY TUESDAY WEDNESDAY
Front Squat  Deadlift Pull-up
THURSDAY FRIDAY SATURDAY
Press Clean Push-up

~ Conditioning Work ~

MONDAY TUESDAY WEDNESDAY
8 min Tabata (45/15 split)
-C2B Pull-ups
-Hand Release Push-ups
-Straight Leg Sit-ups
-Jumping Squats

Score is total reps.

 12-9-6-3-6-9-12 reps for time…
-Burpees
-Toes-to-bars
 30-20-10 reps for time…
-Hanging Power Cleans (75/55#)
-Box Jumps (24/20″)
THURSDAY FRIDAY SATURDAY
 10 min AMRAP…
-8 Power Snatches (95/65#)
-10 Push-ups
-12 Sit-ups
4 Team Rounds For Time…
-250 Meter Row
-Max Burpee Pull-ups

Athletes are competing. Athlete 1 rows while Athlete 2 does max Burpee Pull-ups. Once the row is done, athletes switch. Score is total BPU finished in 4 rounds.

 5 Rounds For Time…
-10 Handstand Push-ups
-20 Air Squats