Sunday-Tuesday 171008-10 – Experienced

Programming Note:
We will be doing All Levels workouts on Sunday and Monday.
Sunday and Monday’s WODs are different.

Sunday 10/7 – All Levels
Conditioning
“Nasty Girls”
3 Rounds for time of:
50 Air Squats
7 Ring Muscle Ups (Scaled: 10 Chest to Bar Pull ups)
10 Hang Power Cleans (135/95)

Monday 10/8 – All Levels
Squat Day!
Strength – Choose A or B, not both 🙂
Option A (bWOD)
Front Squat + Back Squat 4x(4+5), increasing

Compare to last week, 10/1 and 10/2/17. You may re-rack your bar between front and back squats.

Option B (eWOD)
Front Squats 4×10-12, from the floor

Perform first rep as a squat clean, the remaining squats should be performed with a consistent pace throughout the set, no pause at top or bottom. Compare to 10/5/17.

Conditioning
For time:
500 m Row

Tuesday 10/10
Strength
Push Press 5×3, increasing

Compare to 10/1-10/2/17. For today’s push press, hold the lockout overhead for at least 2 counts every rep. We will be focusing on push press for the next 3 weeks.

Conditioning
In 9 minutes, complete:
40 American Kettlebell Swings (24/16)
20 Strict Press (75/55)
15 Toes to Bar
30 American Kettlebell Swings (24/16)
15 Strict Press (95/65)
10 Toes to Bar
AMRAP Strict Press (115/85)

Score is total number of reps completed.

Here’s what’s on tap for Thursday’s Experienced classes:

Thursday 10/12
Benchmark WOD
“Christine”
3 rounds for time of:
500 m Row
12 Deadlifts (Rx = Bodyweight)
21 Box Jumps with step down (24/20)