Sav Week 2

12
Sep

Sav Week 2

Monday
WU: 6 Min NAMRAP (not as many rounds as possible)
10 arm circles
10 leg swings
10 side steps
10 inch worms
10 jump squats

SS: 14 min E2MOM
3 Front Squats at 75%
WOD: 3 rounds for time:
20 cal row
20 HSPU
20 Pull ups

Cooldown: 1 min each couch stretch, Toe Reach, and Sitting split

Tuesday
WU: 3 Rounds:
5 GHR
5 T2B
5 Attempts @ handstand walk
Down and back sprint

SS:15 min to establish a 3RM Hi-hang Squat Clean

WOD: Sprint Chipper
15 Deadlifts 245/175#
30 Double -Unders
15 Burpees
30 Double-Unders
15 Deadlifts 245/175#

Cool down: Pretzel Stretch, split stretch, child’s pose

Wednesday
WU: 3 Rounds
12 Band pull aparts
10 wall balls
10 air squats

* pigeon stretch, spiderman lunge, bands shoulder MOB

SS:15 min to establish 4 RM Overhead Squat

WOD: 6 X 200 Meter Sprint!
*only the injured can sub a 250 M Row

Thursday
WU:2 Rounds
250 Row
PVC pass throughs
10 push ups
10 kbs
10 burpess

SS:Floor Press 15 min to establish 4 RM

WOD:20 min AMRAP
21 Box Jumps 24/20
15 Power Cleans 135/95#
9 T2B
6 Push Jerks 135/95

Friday
WU:
800 M Run
CC Mobility

SS:4 X 1 min Max effort Reps
Ring dips

WOD: 3 min AMRAP x 4 rest 2 min between rounds
2 Ropeclimbs
20 KBS 35/55#

Saturday
WU: Coaches Choice

SS:
3 X 20 GHD sit ups scaled weighted sit ups
2 X 10 ring kip swings

WOD:Partner WOD 15 min AMRAP
500 M row
20 Power Snatch 115/75
20 Pull ups
20 HSPU