🔷 Get ready for the 2020 Fall Brawl starting next week!  This will be a “Friday Night Lights” type event over 3 weeks.  Save the dates for 10/16, 10/23, and 10/30 for some fitness and fun on Friday night.  WODs are prepared and will be announced soon!

 

Here’s David as we jump into another week.

 

Programming

-Monday-

Working a complex of Power Snatch + Overhead Squats then a chipper workout of Rowing, light Hang Power Snatches, Chest to Bar Pull Ups, and a Run to finish.

 

-Tuesday-

Practicing sets of 10 on Push Jerk with Touch-n-Go reps for skill work.  Conditioning is multiple AMRAPs of Single-Arm Russian Kettlebell Swings, Burpees, and Ab Mat Situps.

-Wednesday- 

Back Squat strength on descending reps.  Interval work on a “Diane” feel doing sets of Deadlift then max reps of Strict Handstand Push Ups with time remaining.

 

-Thursday- 

400m Runs and light Thrusters.  Simple and effective; this workout gets you fitter. 

 

-Friday-

Power Clean singles then a grippy and midline workout of Farmer Carries, Dumbbell Snatches, and Toes-to-Bar.

 

-Saturday- 

Partner WOD is a longer AMRAP of Box Jump Overs, Strict Pull Ups, Wall Balls, and Double Unders.  You’ll be splitting reps as needed on this one.