9/2 - 9/7

Remember:
Labor day hours are 9am and 10am only. Have a great Holiday!

Monday:


Labor Day Partner WOD:
3 person teams, relay style. 
-Row or bike 6k
-While partner 1 is working, partner 2 is holding a plank, partner 3 is resting
-Every 500m, complete 15 DL between the 3 partners
-DL weight is 75% of the average 1RM between the partners.
(ex. P1 DL= 405, p2 DL=315, p3 DL=350, working weight is 405+315+350/3)

Tuesday:


Skill work: 
-3-position cleans, go on the beep every 90 seconds for 10 rounds (15min of work)
- The goal here is moderate weight ascension so that the athlete may focus on form (ie. Comment on triple extension and catch positions)

WOD: 
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Thrusters 95/65
Burpees

Wednesday:


WOD: AMRAP
3 x 6 minute rounds with 2 minutes of rest between rounds
-2 rope climbs
-20 wallball side throws, alternating sides
-20 wallball shots




Thursday:


WOD: 
20 minutes to establish a heavy snatch
 Then
21-15-9 
-Snatch (60% of established weight)
-Calorie row


Friday:

WOD: 
4RFT: 
-30KBS
-30 sit ups
-300m run

Saturday/Sunday:

Closed for USAW 1 Course. 

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