wod

Littleton Programming including Englewood-Week 9.10

By 09/09/2018 April 8th, 2019 No Comments

MONDAY
1. 5×5 Bench Press
2. AMRAP 11
50 Double Unders
30 KBS
10 Ring Dips

TUESDAY
1. 16:00 to establish a 1RM Front Squat
2. 10 min Ladder Of: (3-6-9-12-15…)
Thrusters (95/65)
T2B

WEDNESDAY
1. Single Arm High Pull and Single Arm Strict Press. Find a 10 rep max for each arm and movement. (15mins)
*Slow negative every rep!
2. 30-20-10 Reps For Time Of: (12 min cap)
Alt DB Snatch (70/50)
Row (calories)
Burpees Over DB

THURSDAY
1. EMOM x 12: 3 Hang Squat Cleans. First set at 50%, building.
Hold on for all 3 Reps.
2. 8 min AMRAP OF:
6 Power Cleans (185/125)
50 DU

FRIDAY
1. Sumo Deadlift: 3 x 7 with 3 sec descent. First set at 60%, building. (12 mins)
2. For Time: (14 min cap)
1000m Run
10 Strict HSPU
40 Wall Ball
10 Strict HSPU
30 Wall Ball
10 Strict HSPU
20 Wall Ball

SATURDAY
Team workout

Luke Leinweber

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