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Weekly update–10/1-10/6

30
Sep

Weekly update–10/1-10/6

Weekly Update- 10/1-10/6

TODAY (30 SEPT) is the last day to sign up for the rowing challenge.  You can still do it.  100k is well within your reach.

WODS for the week

Monday–Sally’s Grandma

30-20-10
Hang Power Clean and Jerk (135/95)
Calorie Row

Use a weight that allows you to do 5-7 Reps of the Clean and Jerks without breaking.

Tuesday–Squat Day

Back Squat 3×3
Front Squat 3×3
Overhead Squat 3×3

Wednesday–Dawg Nation

AMRAP 11 min

1 Squat Clean (205/145) (Pick a Heavy Weight but doable)
3 Front Squat
3 Muscle Up
9 Box Jump (30/24)

Thursday–Pick-up the Pace

20 min WOD

1) 21-15-9-15-21
T2B
KB Swing (70/44)

With remaining time find your 1 RM Hang Power Clean
Put weight in Notes.

Friday–Friday Night Special

For time

50 burpees
Row 1k
Run 1 Mile
Assault Bike for 50 Calories

Saturday-Team WOD

Some version of this for a team.

AMRAP 28 min
9 OHS (115/75)
1 rope climb
12 HSPU