WODs 9.25.17 - 9.29.17

We had an amazing time in Chicago this weekend putting on and competing in BOA. Kelsi my oldest daughter competed in the 20s age bracket for the first time. As a parent we hope to teach our children good habits. While all of my actions have not taught my children great things, I do believe that fitness is gift that we can pass on to our children. It was very exciting to watch her deal with the discomfort and adversity that competition presents with a great attitude. We have BOA Birmingham coming up on October 28th. I encourage you to participate in that or find another comp and get out there and see what it's all about. Remember, "That which does not kill you will only make you stronger"!

Monday

1. Conditioning - (some athletes can start on the row for equipment use)
For Time:  *DO NOT DROP EMPTY BARS
800 Meter Run
50 Overhead Squats (45/35)
800 Meter Row
50 Thrusters (45/35)
800 Meter Run
50 Front Squats (45/35)

*Extra work

EMOM x 12
1st: 15 GHD Sit-Ups *Talk with your coach regarding volume on GHDs
2nd: 20 Hip Extensions

Tuesday

1. Clean and Jerk
On the Minute x 8
2 Squat Cleans + 1 Split Jerk
Performed at 70% of Clean and Jerk

2. Pausing Clean Deadlift
5×2 @ 70% of clean max
2 Second Pause at Knee

3. Conditioning
For Time: 
21 Barbell Facing Burpees
21 Power Cleans (135/95)
21 Barbell Facing Burpees

Wednesday

25 Minute AMRAP

10 Tire Flips

15 Box Jumps Overs

10 Push Ups

15 Russian Twists 45/35

Thursday

1. Snatch
On the Minute x 8:
Hang Power Snatch + Power Snatch (70% across)

2. Overhead Squat
On The Minute x 8:
1 Pausing Overhead Squat + 1 Overhead Squat (70% across)
2 second pause in bottom

3. Conditioning
AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
35 Calorie Assault Bike
55 Handstand Push-ups

Friday

* For equipment purposes one group starts then another at the 4 min mark.

1. Conditioning
AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
then
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
then
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
then
Max Calorie Row in Time Remaining

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