WEEK OF 9/17/18
-Fall Brawl 2018 sign-up begins this week. All levels, all fitness, all fun. This is an in-house competition and is a huge favorite in our community. It is the event that brings us all together each year. Don’t miss out. Check Facebook and your email inboxes this week for the link to register.
MONDAY
Strength/Skill
Jerk
Find Heavy Single for the Day
WOD
4 x 3 minute rounds with a 2 minute rest between rounds:
20 Shoulder to Overhead
max reps strict pullups in time remaining
Rx: 135/93
-Score is shoulder to overhead and strict pullups combined for each rounds
TUESDAY
Strength/Skill
A. Power Clean (go off of 3 rep maxO
Bar x 5, 45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+ (do as many reps as you can with solid form)
B. Front Squat (go off of 3 rep max)
Bar x 5, 45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+ (do as many reps as you can with solid form)
WOD
21-15-9 reps for time (compare to 18116):
KB Swings (70/45)
Box Jumps (30/24)
WEDNESDAY
Strength/Skill
None today
WOD
4 rounds for time:
Run 600m
2 sets:
10 Ring Dips for men/6 Ring Dips for women
30 Double-Unders
THURSDAY
Strength/Skill
A. Back Squat (go off of 3 rep maxO
Bar x 5, 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3+ (do as many reps as you can with solid form)
B. Shoulder Press (go off of 3 rep max)
Bar x 5, 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3+ (do as many reps as you can with solid form)
WOD
AMRAP in 10 minutes:
Rope Climbs
Men: 15′
Women: 12′
FRIDAY
Strength/Skill
Make-up day
WOD
Partner WOD
6 rounds for time of:
25 calorie row
25 burpees
-Partners will each start on a different movements. In the end, each partner will have completed 3 rounds.
SATURDAY
Bryan runs the show again for a second straight Saturday. Stay tuned.