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Monday, September 16th

Strength:

Snatch - 3 @ 45% of ORM, 2 @ 75% of ORM, 4 x 1 @ 80% of ORM

WOD:

 24-21-18-15-12-9-6-3

Pushups

Abmat Situps

After each couplet at the designated rep, run a Dumpster Dash

 

Tuesday, September 17th

Skillwork:

Doubleunders

Strength:

Jerk [push, power or split] - 3 @ 65% of ORM, 2 @ 75% of ORM, 4 x 1 @ 90% + of ORM

WOD:

8 x On the Minute of 3 Power Cleans @ 65% of ORM

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Endurance: 6 am @ Hamden High School Track 

Coach Joe's Birthday Bleecher Bash!

Endurance: 5:30 pm @ Sleeping Giant Parking Lot

NOTE: START TIME IS 5:30PM and not 6:00PM

Trail Run

 

Wednesday, September 18th

Skillwork:

Hip Mobility

WOD:

"Filthy Fifty"

50 Repetitions of each movement, completing each in the following order:

Box jumps @ 24"/20"

Jumping Pullups

Kettlebell Swings @ 35#/20#

Walking Lunges

Knees to Elbows

Push Press @ 45#/33#

Back Extensions [Hip Extensions]

Wall Balls @ 20#/14#

Burpees

Doubleunders

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