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Weekly update– 9/10-9/15

9
Sep

Weekly update– 9/10-9/15

Weekly Update–9/10-9/15

Throw Down in the South Sound on Saturday, 9/15!  BE THERE!!!

WEEKLY WODS

Monday–Rowing Intervals

10 rounds

500 Meters
1:1 Work: Rest Ratio

Tuesday–Shoulder work

3×5 Shoulder presses

Shoulder Drills (Not for time.)
3 rounds
5 Strict Ring Dip
10 Strict Pull-Up
15 Close Grip Push Up

Dumbbell Floor Presses 3×10

Wednesday–Extra Security

AMRAP 10

2 Power Cleans (185/135)
2 Front Squat (185/135)
1 Jerk (185/135)
25 Double Unders (Sub 75 Singles)

Thursday–A little Angie and something else

2 Rounds

1/4 Angie
25 Pull Up
25 Push Up
25 Sit Up
25 Squat
Run 800

Friday-Snatch AMRAPS

4 min AMRAP
9 OHS (135/95)
10 T2B
Rest 2 min

4 min AMRAP
6 Hang Squat Snatch (135/95)
10 T2B
Rest 2 min

4 min AMRAP
3 Squat Snatch (135/95)
10 T2B

Saturday-NO Regular Class  THROWDOWN IN THE SOUTH SOUND